Allergy-friendly Curried Red Lentil Soup

Allergy-friendly Curried Red Lentil Soup

Published May 16, 2014 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 45 min

Prep Time: 15 min | Cook Time: 30 min


This vibrant soup is bursting with summer-fresh flavors. Plus, it’s free of gluten and common allergens, including milk, egg, peanut, tree nuts, fish, crustacean shellfish, wheat, and soy. If you are serving it to allergic guests, check the label of all packaged ingredients and avoid products that contain or “may contain” gluten or common allergens.

Nutrition Facts
Serving size: About 1 ½ cups
Calories per serving: 187
% Daily Value*
Total Fat 7.7g 12%
Saturated Fat 2.3g 12%
Cholesterol 0mg 0%
Sodium 573mg 24%
Total Carbohydrate 25.4g 8%
Dietary Fiber 8.3g 33%
Sugars 4.4g
Protein 8.3g 12%
Percent Daily Values are based on a 2,000 calorie diet.


  • 2 Tbsp. vegetable oil
  • 1 yellow onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • 1 Tbsp. fresh ginger, peeled and minced
  • 1 Tbsp. curry powder
  • 6 cups low sodium vegetable broth
  • 1 cup red lentils, rinsed
  • 1 cup fresh or canned tomatoes, diced
  • 1 medium zucchini, diced
  • ½ tsp. salt
  • Lemon wedges for garnish

Step by Step:

  1. Heat the oil in a heavy pot or Dutch oven over medium-high heat. When it is hot, add the onions and sauté until tender (about 3 - 5 minutes). Add the garlic, ginger, and curry powder and sauté until fragrant (about 1 - 2 minutes), stirring constantly.
  2. Add the broth, lentils, and tomatoes. Turn the heat to high and bring the soup to boil. Reduce the heat to low and simmer for 30 minutes, partially covered, until the lentils are tender and falling apart.
  3. Add the zucchini and salt and simmer for 5 minutes. Season with salt, pepper, and a squeeze of lemon juice.