Curried red lentil soup

Posted On January 21, 2020 By Kathryn

This curried red lentil soup recipe was written for the Daily Mail serialisaton for the book Life Without Diabetes by Professor Roy Taylor. It was part of a three step diet plan to reverse type 2 diabetes, with the focus on low calorie recipes. This one is 230 calories per portion.


It is a really hearty thick soup packed with flavour which will keep you feeling full for hours. If a thicker soup is not your thing, simply add a bit more stock towards the end of cooking.

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Serves 4

½ medium onion, peeled (around 80g)

1 garlic clove, peeled

2cm piece fresh root ginger, peeled (around 20g)

1 tbsp olive oil

¾ tsp chilli flakes

1 tsp ground cumin

½ tsp turmeric

½ tsp ground coriander

½ tsp ground ginger

½ tsp garam masala

200g red split lentils

400g can chopped tomatoes

800ml vegetable stock

1 cinnamon stick (optional)

20g natural yogurt, to garnish

handful fresh coriander, to garnish

½ chilli, sliced, to garnish


  1. Place the onion, garlic and fresh ginger in a small food processor and blitz to a paste. Transfer to a medium saucepan with the oil and sauté for 5 minutes over a medium heat until softened. Add the chilli flakes and spices and cook for 1 minute.
  2. Stir in the lentils, tinned tomatoes and vegetable stock and bring to the boil. Add the cinnamon, if using, reduce the heat and simmer for 25-30 minutes.
  3. To serve, remove the cinnamon, check the seasoning and top each bowlful with yogurt. Garnish with coriander and chilli.