Vegan red lentil curry is a golden and glowing recipe. It’s an anti-inflammatory soup that boasts every benefit from being homemade, full of fiber, rich with plant protein, and very satisfying. Instead of ordering take-out, try this vegan, healthy, and cost effective version of lentil curry with coconut milk and vegetable broth to make you feel good from the inside out.
Table of contents
Often I would order curry dishes from my favorite Thai spots, but not anymore.
The ingredients are accessible and the method is low effort for a simple homemade curry.
I realized I had no reason to not make most of these dishes at home.
Especially when I want to know what is in my food, the idea of putting together a one-pot recipe of healthy and vegan lentil curry is a no brainer for me.
This is the recipe I turn to when I’m into “meatless Monday” and all the golden spices in this recipe turn comfort food into super food, anti inflammatory soup.
WHATS GOOD ABOUT Vegan Red Lentil Curry Soup
- Coconut milk and vegetable broth mix make the soup lower fat and lower calories.
- golden spices add anti-inflammatory effects
- comfort food feel for cold days
- hearty and full of fiber from the lentils
- plant based protein
- one pot meal for the whole family
- cost effective
What are Red Lentils?
- Red lentils are a type of legume that are popular in many cuisines around the world.
- These lentils are small, lens-shaped, and have a reddish-orange color.
- These lentils soften quickly and have a mild, slightly sweet flavor.
- They are a great source of plant-based protein, fiber, and various nutrients.
- Red lentils cook relatively quickly compared to other lentil varieties, making them convenient for everyday meals. It’s about eight minutes, give or take, for the lentils to cook in this recipe.
If you’re looking to incorporate more plant-based proteins into your diet, red lentils are a nutritious and delicious option to consider.
INGREDIENTS
Here is what you need to make Easy and Vegan Red Lentil Curry.
- Red Lentils
- Garlic
- Ginger
- Onion
- Tomatoes
- Oil
- Coconut Milk
- Vegetable Broth
- Garam Masala
- Paprika
- Turmeric
- Curry Powder
- Salt
- Black Pepper
Garnishes
- Red Fresno Chilies
- Long Green Chilies
- Cilantro
- Crispy Garlic
- Lemon
Health Benefits of Red Lentils
- Rich in Plant-Based Protein
- High in Fiber
- Low in Fat
- Low Glycemic Index
- Filling and Satisfying
Health Benefits of Coconut Milk
- Rich in Healthy Fats: Coconut milk is high in healthy saturated fats known as medium-chain triglycerides (MCTs). These fats are easily digested and can provide a source of quick energy for the body.
- Boosts Immune System: Coconut milk contains lauric acid, a compound known for its antimicrobial and antiviral properties that can help strengthen the immune system.
- May Have Anti-Inflammatory Effects: Some studies suggest that the anti-inflammatory properties of coconut milk may help reduce inflammation in the body.
This recipe only requires one can of coconut milk and mixes in vegetable broth to keep the calories and fat content lower within this red lentil curry recipe.
Health Benefits of Garam Masala
Garam masala is a spice blend commonly used in Indian cuisine. I couldn’t go without adding it in this curry recipe to give the dish a better-than-take-out flavor and aroma.
- Antioxidant Properties: Spices like cinnamon, cloves, and black pepper found in garam masala are known for their antioxidant properties that protect against free radicals.
- Antimicrobial Properties: Some spices in garam masala, such as cloves and black pepper, have antimicrobial properties.
It’s important to note that garam masala is typically used in small amounts, so the health benefits associated with its individual spices may not be significant.
EQUIPMENT
- Cutting board
- Chef’s knife
- Food processor (optional)
- Dutch Oven Pot
- Mixing Spoon
- Ladle
HOW TO MAKE Red Lentil Curry
Here is the step-by-step instructions to make this golden and glowing recipe.
- Mince the garlic and ginger very well. I like a food processor or you can diy.
- Chop the onions chunky.
- Quarter the tomatoes.
- Heat your pot. Add oil. Sauté the garlic, ginger, and onions until fragrant.
- Add the tomatoes and sauté another two minutes.
- Add the coconut milk, vegetable broth, and throw in all the dry spices.
- Bring this to a low simmer. Do not boil. Simmer on low for twelve minutes. Cover with lid.
- Add the lentils. It will take eight minutes give or take to soften. Follow the package instructions for time. Cover.
- Once the soup has thickened and the lentils are soft you are read to plate!
- Ladle a few scoops in a big bowl and garnish with the chopped cilantro, very thin sliced chilies, and a little scoop of crispy garlic.
NOTES ON MAKING Red Lentil Curry Soup
Overall, have fun! You can do a dance, play with the kids, throw a ball, and rest on the couch while your meal simmers on the stove.
- Use organic ingredients for a more wholesome taste.
- Use vegetable broth for a lighter soup base, or add more coconut milk for a thicker and more richer base.
- Remember to sauté the garlic, ginger, and onions first before adding the liquids.
If you love curry recipes and coconut stews, be sure to try these very simple variations of Shrimp and Butternut Squash in Coconut Milk, Chicken Curry, and Easy Butternut Squash Vegan Curry, and VEGAN Ginataang Monggo (Coconut Milk Mung Bean Recipe).
ADD INS AND VARIATIONS
- Add chickpeas.
- Add chicken shreds.
- Add spinach leaves.
- Use chicken broth in place of vegetable broth as a flavor boost.
- Try as dash of fish sauce.
- Garnish with scallions (how store scallions in the fridge)
WHAT TO SERVE WITH Red Lentil Curry Soup
Red lentil coconut curry soup is hearty and filling. You can eat this alone or with some simple sides such as the following ones below.
- naan bread or flatbreads on the side
- steamed rice
- pearled barley
- forbidden black rice
Vegan Red Lentil Curry
Equipment
- 1 food processor optional for mincing garlic and ginger
- 1 mixing spoon
- 1 ladle
Ingredients
- 1¼ cup Red Lentils uncooked
- 4 cloves Garlic minced
- 2 tbsp Ginger minced
- ½ cup Yellow Onion chopped
- 2 cups Medium Tomatoes quartered
- 1½ tbsp Oil
- 14 oz Coconut Milk 1 can
- 2 cups Vegetable Broth
- ½ tsp Garam Masala
- ½ tsp Paprika
- ½ tsp Turmeric
- ½ tsp Curry Powder
- 1 pinch Salt
- 1 pinch Black Pepper
Garnishes
- 1 tbsp cilantro chopped
- ½ tbsp Fresno chilies red chilies; very thin sliced
- ½ tbsp long green chilies very thin sliced
- ¼ tbsp crispy garlic bits fry garlic bits
- lemon wedges
Instructions
- Mince the garlic and ginger very well. I like a food processor or you can diy. Chop the onions and quarter the tomatoes.
- Heat the pot. Add oil. Sauté the garlic, ginger, and onions until fragrant.4 cloves Garlic, 2 tbsp Ginger, 1½ tbsp Oil, ½ cup Yellow Onion
- Add the tomatoes and sauté another two minutes.2 cups Medium Tomatoes
- Add the coconut milk, vegetable broth, and throw in all the dry spices. Mix.14 oz Coconut Milk, 2 cups Vegetable Broth, ½ tsp Garam Masala, ½ tsp Paprika, ½ tsp Turmeric, ½ tsp Curry Powder, 1 pinch Salt, 1 pinch Black Pepper
- Bring this to a low simmer. Do not boil. Simmer for 15 minutes. Cover with lid.
- Add the lentils. It will take eight minutes give or take to soften. Follow the package instructions for time. Cover.1¼ cup Red Lentils
- Once the soup has thickened and the lentils are soft you are read to plate!Ladle a few scoops in a big bowl and garnish with the chopped cilantro, very thin sliced chilies, and a little scoop of crispy garlic.Enjoy!1 tbsp cilantro, ½ tbsp Fresno chilies, ½ tbsp long green chilies, ¼ tbsp crispy garlic bits, lemon
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