This is an easy one pot Indian inspired Yellow Lentil Soup packed with protein and perfect for cool winter evenings. This dish is healthy and filling and is a meal on its own, or can also be served with crusty bread or rice.
- Its an easy one pot meal made with pantry staples
- Its packed with protein and perfect for a meat free Mondays
- It has bags of flavour and is perfumed with subtle Indian spices
- Its hearty and filling and perfect if you’re looking for low calorie dinner options
- It freezes well, and makes for great leftovers
- Add coconut milk to an even creamier and silkier soup
- Add a little pinch of dried chill flakes for an extra kick
- Enjoy with a little of your favourite relish and sprouts
- Or, for meat lovers, stir through some shredded chicken for even more protein
This soup is made on the stovetop and takes about 50 minutes. But there is hardly any prep and the soup mostly cooks itself. You just need to give it an occasional stir. Its a great healthy low carb and low calorie dinner, along with this Roasted Cauliflower Soup.
- Yellow Lentils: these are high in fibre and protein and low in fat which makes them very filling. If you can’t find dried yellow lentils, you can use dried yellow split peas. Avoid the lentils you buy in a can as these are already pre cooked and are not suitable for this recipe.
- Chicken Stock/Broth: I love using chicken as it gives a real flavour boost, however you can certainly use vegetable as well, although I find this has a more subtle flavour
- Mustard Seeds: If you can’t find mustard seeds, you could use 1 teaspoon of seeded mustard which will have a similar affect.
- Garam Masala: this is an Indian spice powder commonly found in the spice aisle of supermarkets. Its not overly hot, but adds a nice perfumed flavour to lentil soups.
How To Make
- Heat Spices: Heat coconut oil in a medium size pan over medium heat. Add ground turmeric, salt and ground pepper and yellow mustard seeds. Stir over the stove for 1-2 minutes or until the mustard seeds star to pop.
- Add Aromatics: Add chopped onion, garlic and sliced green chilli (seeds removed). Sauté until onion is translucent.
- Add yellow split lentils and vegetable stock: Cook soup for 45-50 minutes over medium heat, stirring occasionally for the lentils not to stick on the bottom of the pan. Add 1-2 cups of water if needed. Once the lentlils are tender, remove from heat.
- Serve: Add ½ cup of coconut milk and serve. Garnish with garam masala, chilli flakes and fresh parsley.
- Flavour Boosters: I love adding a tablespoon of sweet chilli sauce or a tablespoon of Dijon mustard. A teaspoon of extra garlic, or freshly grated ginger also works well.
- More spice: a teaspoon of smoked paprika, fresh ground pepper on top to serve, or red pepper flakes (stirred though or on top to serve)
- More freshness: serve with fresh herbs scattered on top. I love using a little cilantro/corriender, and sometimes a little chopped fresh mint leaves
- To Thicken: thickening with cornflour or cornstarch is easy. Make a slurry with 1 tablespoon of cornflour/cornstarch and 1 tablespoon of tap water. Mix together and stir through.
- To Thin Out: add a little water or stock/broth at a time, stirring through until desired consistency s reached.
- More Creamy: a dash of coconut milk does wonders. You don’t need much to achieve rich creaminess, and a few tablespoons should do the trick
- More protein: To make this dish go further and to satisfy the meat eaters in your family, you can stir through some shredded chicken (BBQ store-bought is fine) after the soup is cooked so that you can serve with chicken or without.
One pot soups like this one and even this Thick Bacon and Green Pea Soup are one of my go to comfort foods. I love tucking into a big bowl not only when the weather is cool, but pretty much throughout the year because they are easy to make, healthy, filling and low in calories.
- Steamed jasmine or brown rice
- Add a dollop of your favourite tomato relish
- Add a swizzle of coconut milk or coconut cream
Store in an air tight container with lid in the fridge. For convenience I like to store in portion sizes that serve 1 or 2 people. It will stay fresh in the fridge for 4 days.
Yes. I freeze soup often and soup made with split peas and lentils freezes well. It may need a little thinning out so adding a bit of water, stock/broth or coconut milk is a great way to get the consistency just right as you reheat on the stove or even in the microwave.
This soup is perfect if you're looking for a low calorie, yet hearty and filling dinner option. Its easy to make a big batch and then have it on hand for during the busy week.
Its cheap to make as its all pantry staples, and there are plenty of ways to jazz it up so you can feel like you're eating a different meal each night.
More Healthy Dinner Options
Its a meal on its own, but with the addition of rice, fresh herbs and bean sprouts for crunch it will go even further
Yellow Lentil Soup
- 1 tablespoon coconut oil
- 1 teaspoon ground turmeric
- 1 teaspoon yellow mustard seeds
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 2 garlic cloves - chopped
- 1 medium brown onion - chopped
- 2 cups yellow lentils (dried)
- 1 green chilli - sliced
- 4 cups chicken stock
- 2 cups water
- ½ teaspoon garam masala
- Fresh parsley leaves (roughly chopped)
- ½ teaspoon chilli flakes
- ½ cup coconut milk
- Heat coconut oil in a medium size pan over medium heat. Add ground turmeric, salt and ground pepper and yellow mustard seeds. Stir over the stove for 1-2 minutes or until the mustard seeds start to pop.
- Add chopped onion, garlic and sliced green chilli (seeds removed). Sauté until onion is translucent.
- Add yellow lentils and chicken stock/broth. Cook for 45-50 minutes over medium heat, stirring occasionally for the lentils not to stick on the bottom of the pan. (Add 1-2 cups of water if needed. Once the lentils are tender, remove from heat.)
- Add ½ cup of coconut milk and serve. Garnish with garam masala, chilli flakes and fresh parsley.
- To reduce the cooking time, soak the lentils for 8 hours: this will also improve the lentil’s nutrients absortion!
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners. Calories have been calculated for your convenience using My Fitness Pal and are based on the ingredients listed in the recipe card.