It’s March and very cold here so I’m still craving warm soups and stews. This Black Lentil Soup is the perfect solution. It’s a such a nourishing meal that’s perfect for this weather. It’s very budget friendly too – using simple, affordable ingredients that come together really easily.

I’ve used mostly black lentils but added some red lentils in there too to give the soup creaminess. The black lentils hold their shape better while the red lentils break down and thicken the stock. 

Black and red lentils both provide lots of plant-based protein and fibre, making this soup really filling and nutritious. An easy, inexpensive option for easy lunches.

Nutrition Highlights

✅ Good source of plant-based protein – thanks to the combination of black and red lentils = 22g of protein per portion.

✅ High in fibre – 15g of fibre per portion; half your daily fibre target.

✅ Good source of iron – lentils are naturally rich in iron, an important mineral for energy production and oxygen transport in the body.

✅ Balanced and nourishing fats – coconut milk adds richness and fats that helps to keep it more filling and satisfying.

Why are lentils so good for you?

Lentils are one of the most nutritious and cheapest ingredients you can keep in your kitchen. 

They are naturally rich in plant-based protein, fibre and important minerals such as iron and folate, making them excellent for supporting energy, digestion and really your overall health.

Different varieties also bring slightly different qualities:

Red lentils cook quickly and soften easily, breaking down into a creamy texture.

Black lentils (often called beluga lentils) hold their shape better and add a slightly firmer texture and deeper flavour. 

Instead of black lentils you could also use green or brown lentils, which also keep their shape well when cooked.

For this soup, I’ve cooked both lentils from dry. It’s actually very easy. They don’t need to be soaked for hours like beans. I like to rinse them before simmering until tender. It’s also usually cheaper to buy dry lentils rather than pre-cooked.

Storage and Shelf Life

This Black Lentil Soup keeps very well and is ideal for batch cooking.

• Store in an airtight container in the fridge for up to 3 days.
• Allow to cool fully before refrigerating.
• Can be frozen for up to 3 months.

Recipe Tips:

Make it spicier – The chilli is optional. However, if you prefer a hotter soup, add extra chilli flakes or a fresh chopped chilli when cooking the onion.

Change the texture – add extra stock for a looser soup or simmer longer for a thicker result.

Blend partially – for an even creamier texture, blend some of the soup while leaving some lentils whole.

Boost the veg – stir through spinach, kale or peas at the end for extra greens.

Prep ahead – this soup tastes even better the next day as the flavours deepen.

Black Lentil Soup

Helen Ridgeway Helen Ridgeway

This Black Lentil Soup is such a filling meal that’s packed with fibre and plant-based protein. It has over 15g of fibre and 22g of protein per portion. Using dried lentils really keeps the costs down too, making this a really budget friendly meal.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Main Course, Soup

Calories 450 kcal

Equipment

• Le crueset cast iron pan

Ingredients

 

• 300 g dried black lentils (1½ cups)
• 200 g dried red lentils (1 cup)
• 1 large onion
• 2 medium carrots
• 3 garlic cloves
• Thumb sized piece of ginger
• 1 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground turmeric
• 2 tsp ground cumin
• 2 tsp garam masala
• Pinch red chilli flakes optional
• 400 g tinned chopped tomatoes (14oz)
• 400 ml coconut milk (14oz)
• 1½ litres veg stock (6 cups)
• Salt and pepper

Instructions

 

• Add the lentils to a large bowl and cover with cold water. You can do this separately or together if you have a big enough bowl.
• Finely chop the onion, carrots, garlic and ginger. If it’s easier, grate the carrot rather than chop.
• Heat up the olive oil in a large pan. Add the chopped vegetables and sauté for 7-8 mins.
• Add all the spices and a tsp of sea salt and stir through for a minute. Drain the lentils, add to the pan and stir through to coat in the spices. Add the chopped tomatoes, stock and coconut milk. Stir well and bring to the boil.
• Turn down the heat and let it simmer for about 30 minutes, stirring occasionally until the lentils are cooked.
• Once cooked, season with salt and pepper. Serve with some fresh coriander, a swirl of natural or plant-based yoghurt and some fresh bread.

Notes

• This can be stored in the fridge for 3-4 days and freezes well too.
• If you want to reduce the fat content, you can use half-fat coconut milk.
• The lentils don’t need to be pre-soaked (like beans). I just soak briefly to remove any dust/dirt. You can also just rinse, if easier.

 

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Nutrition

Calories: 450kcalCarbohydrates: 49.2gProtein: 22gFat: 16.3gSaturated Fat: 11.1gFiber: 15.6g

Keyword black dahl, black lentils, lentil soup

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