Curried Red Lentil Soup | Recipe

by Elouise

Time to share another frugal favorite. Once again, it’s a tasty, jaw-friendly, non-dairy, high protein recipe. I made it this past week. Enough for 3 or 4 single servings, and, in my unbiased opinion, fit for a Queen! Also in its favor, you don’t need to be a master chef to make this come out right.

Seriously, this is as casual and easy it as gets. Years ago I copied the recipe from the back page of a Nutrition Action Healthletter. Enjoy it as is, or dress it up with simple additions. You can also double the recipe (though not the curry unless you love the heat). I consider it a main protein dish, not a light soup.

1 diced onion (small or medium)

2 Tablespoons olive oil

1 teaspoon curry powder (more or less)

1 cup red lentils, rinsed

2 ½ cups water – more as needed

1. Sauté diced onion in oil until browned.
2. Stir in curry powder and lentils.
3. Add water.
4. Simmer uncovered 10-12 minutes (or longer—up to half an hour) – until most liquid is absorbed and lentils have formed a thick sauce.
5. Salt if desired.

Here are several add-in ideas, though it tastes fabulous without them. Whatever you add, less is better.

  • cooked quinoa — leftover, not too much; soft, blends right in, easy to digest, high protein
  • cooked brown rice — not too much; can be chewy and overpowering
  • chopped frozen spinach
  • green peas – fresh or frozen
  • garbanzos (chick peas)
  • bite-size pieces of leftover asparagus
  • fresh cilantro, parsley or a squeeze of lemon juice
  • Greek yogurt on top if you do dairy.

Happy relaxed, Queenly casual cooking!


© Elouise Renich Fraser, 4 August 2017
Image found at
Response to WordPress Daily Prompt: Casual