nutritional information

Per 1 1/2-cup serving:

  • Calories: 197
  • Protein: 10 g
  • Total Fat: 5 g
  • Saturated Fat: <1 g
  • Carbohydrates: 31 g
  • Cholesterol: 0 mg
  • Sodium: 16 mg
  • Fiber: 6 g
  • Sugar: 5 g
Vegan Gluten-Free

Vadouvan-Spiced Red Lentil Soup

Serves 4

30 minutes or fewer

Vadouvan, a French-Indian spice blend similar to curry powder or garam masala, is used here to season a thick, satisfying protein- and folate-packed lentil soup.
  • 1 Tbs. olive oil
  • 1 large leek, white and pale-green parts quartered and chopped (1 ½ cups)
  • 2 cloves garlic, minced (2 tsp.)
  • 1 tsp. vadouvan spice powder or garam masala
  • 2 cups chopped tomatoes, or 1 
15-oz. can chopped tomatoes
  • ½ cup red lentils
  • ¼ cup quinoa
  • 2 sprigs thyme
  • 1 bay leaf
  • 1 Tbs. lemon juice
  • Fresh parsley for garnish, optional

Heat oil in large saucepan over medium heat. Add leek, and sauté 2 to 3 minutes, or until softened. Stir in garlic and vadouvan spice powder. Add tomatoes, lentils, quinoa, thyme, bay leaf, and 6 cups water. Season with salt and pepper (if desired) cover, and bring to a boil. Reduce heat to medium low, and simmer 20 minutes, or until lentils are soft. Stir in lemon juice and parsley (if using) just before serving.

January/February 2011 p.88

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Yum. Incredibly tasty. I used a veggie bouillon cube and I didn't have lemons on hand so I went with lime juice. still amazingly good. I would make this again. Great for colder months.

Becca - 2013-09-11 14:30:16

This is one of my go-to recipes. It is quick, easy, and healthy. (Also cheap!) I do not have vadouvan and have not found it in stores, so I use curry powder with a dash of cayenne. I have made this recipe for meat-eaters, and they also liked it. Great for leftovers--tastes even better the next day!

Abigail Cerra - 2012-08-26 01:06:14

Vadouvan has no ingredients not included in any good curry powder. The best and cheapest are found in Indian groceries. They may be labeled by area: Vindaloo is very hot. Madras is milder. What we call curry powder is garam masala, but garam masala includes other things such as chai garam masala for tea. The recipes to make vadouvan that I have found online are pretty ridiculous, for example requiring 2 pounds of onions and 1 pound of shallots among other things. The paste this produces can last for a month in the refrigerator, but who among us can use that much in a month.

Victoria bergesen - 2012-04-28 00:07:43

Good & very heathy soup. I didn't have any vadouvan, so I used a little squeeze of harissa paste instead. Next time, I'd probably add a can of chickpeas for just a little more protein.

Tara - 2012-01-19 12:30:47

Definitely needed a little salt, but the garam masala was a really nice flavor. Will make it again and maybe add some veggies like carrots and potatoes. Maybe give it a little more flavor by using half broth and half water.

Crosby - 2012-01-14 09:13:42

Quick and easy to make. Good and hearty soup - great for cold days - will make it again!

Anonymous - 2011-11-30 12:35:39

This recipe turned out well, eventually...but only after I added heaps of curry powder, some brown sugar, a little cayenne, and a lot of salt. Initially it had almost no flavor. I also added chickpeas, which was really nice, but be prepared to make some additions.

Abigail - 2012-02-07 23:53:57