Madras-Style Red Lentil Soup

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 318.4
  • Total Fat: 3.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 508.9 mg
  • Total Carbs: 53.3 g
  • Dietary Fiber: 23.4 g
  • Protein: 19.8 g

View full nutritional breakdown of Madras-Style Red Lentil Soup calories by ingredient

Number of Servings: 6


    2 1/2 cups (300g) red lentils, sorted and rinsed
    4 tablespoons ghee, butter or oil
    1 teaspoon fenugreek seeds
    1 teaspoon brown mustard seeds
    1 tablespoon cumin seeds
    1 teaspoon coriander seeds
    generous handful of dried curry leaves
    1 onion, finely chopped
    1 leek, both green and white parts, finely chopped
    1 clove garlic, minced or crushed
    1-inch piece fresh ginger, minced or grated
    3 to 4 fresh green chilies, seeded and finely chopped
    1 teaspoon sugar
    2 teaspoons sea salt
    1 teaspoon turmeric
    1/2 teaspoon cayenne
    1/4 teaspoon asafetida
    6 cups water
    1 carrot, diced
    handful of kale, chopped
    2 tablespoons rice flour, diluted in 2 cups of water
    2 cups tomatoes, diced
    juice from 2 limes
    handful of fresh cilantro or parsley, chopped
    pinch of saffron threads
    1 to 2 fresh green chilies, seeded and cut into thin strips


Heat the ghee, butter or oil in a large saucepan over medium heat. When hot, add the fenugreek seeds, mustard seeds, cumin seeds and coriander seeds. Stir and fry for 1 minute or until the mustard seeds turn grey and begin to splutter and pop. Toss in the curry leaves, stir, and then add the onions and leeks and cook for 5 minutes or until they are soft and translucent. Stir in the garlic, ginger, chilies, turmeric, cayenne, sugar, salt and asafetida.

Add the red lentils and 6 cups of water, and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 30 minutes or until the lentils are tender.

Mix in the rice flour and water, tomatoes, lime juice, kale and carrot. Again, bring to a boil, reduce the heat to medium low and cover and simmer for another 15 minutes. Partially blend the soup with a hand blender or in batches in a countertop blender or food, adding more water or broth as desired.

Serve hot, garnished with fresh cilantro or parsley, a sprinkle of saffron and a few strips of fresh chilies.

Serving Size: 6