Red Lentil Soup


  • 2 tbsp coconut oil
  • 1 large onion diced
  • 2 garlic cloves minced
  • 2 tbsp tomato paste
  • 1 tsp ground cumin
  • 1/4 tsp ground black pepper
  • 1/4 tsp red chili powder
  • 1/2 inch ginger minced
  • 1/2 green chili minced (use less if you want it less spicy)
  • 5 cups water
  • 1 cup red lentils (see picture)
  • 1 large carrot peeled and diced
  • juice of half lemon (use more if you want it more sour)
  • sea salt to taste
  • 3 tbsp chopped cilantro


  1. Wash lentil in a bowl with water and keep changing water until it is clear
  2. In a large pot, heat coconut oil over medium heat until hot and melted
  3. Add onion and garlic and sauté until golden
  4. Stir in tomato paste, green chili, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes longer
  5. Add water, lentils, carrot and ginger
  6. Bring to a boil, then simmer with lid covered
  7. Simmer until lentils are soft, about 30 minutes
  8. Take hand blender and pulse about 10 times – don’t fully puree
  9. Garnish with cilantro

Prep Time and Cook Time: 45 min

Serves: 4-6