Learn how to make a vegan low glycemic curried red lentil soup with mung beans and kale. It’s a perfectly healthy quick and easy single serving meal to prepare for lunch.
What I love about this recipe:
- Quick and easy to make.
- Balanced and delicious meal.
- Comes with delicious curry flavour.
My vegan red lentil soup recipe is gluten-free, grain-free, low glycemic, Candida diet friendly, soy-free, nut-free, and peanut-free.
How to Make Vegan Curried Red Lentil Soup
The Ingredients
Besides red lentils, I’m also using split yellow mung beans. I must admit, I simply love the heartiness and creaminess of mung beans. By the way, I chose split beans because they allow the soup to be ready much quicker. In addition, mung beans and lentils are low glycemic and an excellent source of plant protein.
It’s noteworthy that I almost always include a bay leaf when cooking legumes and grains. It’s because bay leaf adds a heavenly flavour and makes beans, lentils, and grains easier to digest as well.
Next up is pumpkin or butternut squash. Besides adding a nice golden colour, it also brings in some sweetness and creaminess. By the way, if you’re avoiding starchy veggies, simply leave the pumpkin out.
As I wanted to make this recipe as quick and easy as possible, I opted for dried onion instead of chopping fresh onion. Believe me, you’ll save quite a lot of time!
I don’t know about you, but I can’t imagine a red lentil soup recipe without fresh ginger. So, in it goes!
Celery is great for its salty flavour and health benefits.
Next, a small carrot finds its way into the soup as well.
Evidently, we cannot do without adding freshly crushed garlic for its healing properties and divine flavour.
Besides curry paste, I also include turmeric to enhance the colour of the soup. As it happens, I find curry paste to be irreplaceable when it comes to quick meals. To me, it simply gives the best flavouring.
Now, this soup wouldn’t be balanced if it lacked some greens. In this case let’s add kale – both stems and leaves.
In my opinion, coconut milk and red lentil soup is a match made in heaven. You can add as little or as much as you like adjusting the fat contents to your liking. For example, if you want your meal to be low-fat cut the amount of coconut milk by half.
Optionally, garnish the ready soup with some chopped raw red cabbage for some crunch and vitamin C.
The Process
First, in the morning or the evening before, put split mung beans and red lentils to soak.
Then, drain, rinse, and transfer them to a small pot.
Next, chop the fresh ginger and throw it into the pot as well.
Now come bay leaf, chopped celery, carrot, pumpkin, and finally, as I’m super lazy and done with chopping, dried onion flakes.
Then, add hot water, cover, bring to boil and simmer until everything is cooked. It will take about 8-10 minutes.
As the next step, remove the bay leaf, add turmeric, crushed garlic clove, and some coconut milk.
Optionally, mush it up a bit with a fork for a creamier result.
Next, throw in finely chopped kale stems followed by the leaves, also chopped. For your information, you don’t need to cook the kale as the soup’s still hot enough to soften it.
Now, mix the curry paste with some hot broth and then add it to the soup. The quantity really depends on your personal preferences.
Here we go! Now it’s just needs to cool a bit before you can dig in.
As you know by now, I love my crunch, so I add some raw red cabbage on top. By the way, I find that having raw veggies with my meals helps to keep my blood sugar more stable as well.
If you want, make this soup low-fat by cutting the amount of coconut milk by half.
In case you are more of a visual learner, enjoy the below tutorial video on how to make this red lentil soup and four other quick and easy low glycemic plant-based lunches!
Here are more healthy plant-based soup recipes for you to enjoy:
- Pumpkin and Lentil Puree Soup
- Cauliflower Soup
- Creamy Soup with Peas, Broccoli, and Kale
- Smoky Split Pea Soup
- Broccoli Spinach Soup
- Creamy Sweet Potato and Carrot Soup
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Curried Red Lentil Soup Recipe [Video]
- Total Time: 25 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
Learn how to make a vegan low glycemic curried red lentil soup with mung beans and kale. It’s a perfectly healthy quick and easy single serving meal to prepare for lunch.
NB! Soaking time: 2 hours
Ingredients
- 30g (1.06oz) dry split mung beans
- 30g (1.06oz) dry red lentils
- 35g (1.2oz) raw pumpkin
- 1 tbsp. dried onion flakes
- 1 fresh garlic clove
- 2g (0.07oz) piece of fresh ginger
- ½ tsp. turmeric
- 1 small carrot
- ½ celery stalk
- 2 kale leaves with stem (about 50g, 1.8oz)
- 2 tsps. curry paste
- 4 tbsps. coconut milk
- 435g (15.3oz) water
- 1 bay leaf
- 3 tbsps. chopped raw red cabbage (about 18g, 0.6oz)
Instructions
- First, soak split mung beans and red lentils for at least 2 hours. Then, drain, rinse, and transfer them to a small pot.
- Next, throw into the pot: chopped the fresh ginger, bay leaf, chopped celery, carrot, cubed pumpkin, and finally, dried onion flakes.
- Then, add hot water, cover, bring to boil and simmer until everything is cooked. It will take about 8-10 minutes.
- As the next step, remove the bay leaf, add turmeric, crushed garlic clove, and some coconut milk. Optionally, mush it up a bit with a fork for a creamier result.
- Next, throw in finely chopped kale stems followed by the leaves, also chopped. You don’t need to cook the kale as the soup’s still hot enough to soften it.
- Now, mix the curry paste with some hot broth and then add it to the soup. Let cool a bit before you dig in.
- Optionally, add some raw red cabbage to your soup bowl for crunch and vitamin C.
Notes
In order to prepare more servings, simply use a bigger pot and multiply the quantities in the recipe.
In case you prefer a soup lower in fats, cut the amount of coconut milk by half.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Method: Stovetop
Nutrition
- Serving Size: The whole recipe
- Calories: 365.5 kcal
- Sodium: 327.2mg
- Fat: 7.8g
- Saturated Fat: 5g
- Carbohydrates: 45.2g
- Fiber: 14.5g
- Protein: 18.6g
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