Tamarind Red Lentil Soup

Ingredients

• 2 tsp, dividedcoconut oil or vegetable oil
• 1yellow onion, finely diced
• 4 clovesgarlic, minced
• 1–6, to tastechillies, minced
• 2.5 cm piece (about 1 inch; about 1½ tbsp)ginger, minced
• 2 tspground cumin
• 1 tspground coriander
• 1½ tsp, or to tastesalt
• 400 g (2 cups)dried red lentils, rinsed
• 1.4 litres (6 cups)water
• 1–3 tbsptamarind concentrate
• 1 x 425 g tin (15 oz), or 1½ cupscrushed or diced tomatoes, or diced fresh tomatoes
• 1 x 425 g tin (15 oz)coconut milk
• 2–3 tbspfreshly squeezed lemon juice
• To garnish, optionalfresh coriander, chopped
• To garnish, optionalchillies, minced
• To serve, optionalvegan butter

Instructions

1. 1

   Soften the onion

   Heat 1 teaspoon of the oil in a large, heavy-based stockpot over medium heat. Add the onion and sauté for 5 minutes, stirring occasionally, until soft and translucent.

2. 2

   Cook the aromatics

   Add the remaining teaspoon of oil along with the garlic, chilli and ginger. Cook for 1 minute, stirring.

3. 3

   Add spices and lentils

   Stir in the cumin, coriander and salt, then add the rinsed lentils. Mix well and cook for about 1 minute, stirring constantly. Pour in the 1.4 litres of water and 1 tablespoon of tamarind concentrate.

4. 4

   Simmer the lentils

   Bring the mixture to the boil over high heat, then turn the heat to low. Cover and simmer for 15 minutes, or until the lentils are soft.

5. 5

   Add tomatoes and coconut

   Stir in the tomatoes and coconut milk and bring the soup back to a simmer. Cook for a further 15 minutes so the flavours combine and the tomatoes break down. Taste as it cooks and add 1–2 more tablespoons of tamarind concentrate if needed.

6. 6

   Finish with lemon

   Turn off the heat and stir in the lemon juice. Taste the soup and adjust the seasoning as needed.

7. 7

   Garnish and serve

   Serve warm, with a dollop of vegan butter if you like, and garnish with chopped coriander and minced chilli to taste.

What is tamarind red lentil soup?

This is a thick, gently spiced lentil soup with a tangy tamarind and lemon finish, enriched with coconut milk. Lentils and pulses are common in many Indian dishes, and this version takes inspiration from dal while being served as a soup.

Red lentils soften quickly and give the broth a creamy body without needing to be blended. The combination of warming spices, fresh aromatics and sour tamarind makes each spoonful both rich and bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 419 calories, 18g protein, 51g carbs, 18g fat.

The red lentils and tomatoes provide much of the carbohydrate, while lentils also contribute protein. Coconut milk and oil are the main sources of fat; serve a bowl with bread or basmati rice and add vegetables alongside for a more balanced plate.

Build flavour from the base

Onion: Give it the full 5 minutes to soften before adding the other aromatics; this lays a mellow foundation for the spices.

Garlic, chilli and ginger: Their short cooking time helps release their fragrance without letting the garlic brown.

Spices: Stir the cumin, coriander and salt through the lentils so they are well distributed before adding the water.

Balance the tamarind

Tamarind concentrate can vary in strength, so the recipe starts with 1 tablespoon and leaves room to add more. Taste after the tomatoes and coconut milk have simmered, then increase it gradually if you want a sharper, more tangy soup.

Lemon goes in off the heat at the end. This keeps its fresh acidity distinct from the deeper sourness of the tamarind.

Watch the lentils as they cook

Rinsing: Rinse the dried lentils until the water runs clear, then drain them before adding them to the pot.

Doneness: After 15 minutes covered, check that the lentils are soft. Once the tomatoes and coconut milk are added, another 15 minutes lets the tomatoes break down and the flavours meld.

Texture: The lentils thicken the soup as they soften. Stir occasionally during the final simmer and add a little water if you prefer a looser consistency.

Choose your chilli level

The recipe allows 1–6 chillies, so the heat can be adjusted to suit the chillies you have and your preference. Start with fewer if you are unsure; minced chilli can also be added as a garnish at the table.

For a milder bowl, leave out the optional chilli garnish. For more heat, serve extra minced chilli on the side.

Serve it as soup or dal

For a soup-style meal, serve it warm with bread for dipping. A little vegan butter on top is optional and adds extra richness.

For a more substantial dal-style serving, spoon the lentils over basmati rice. Finish with chopped coriander and adjust the lemon or chilli at the table.

Recipe notes & tips

• Rinse the lentils well before cooking to remove loose starch and debris.
• Keep the heat low and the pot covered during the first simmer so the lentils soften evenly.
• Add extra tamarind a little at a time, tasting between additions.
• Stir occasionally during the final simmer to prevent lentils settling on the bottom.
• Add the lemon juice after turning off the heat for a fresh, bright finish.

Variations

• Adjust the chilli: Use fewer chillies for a gentler soup or add minced chilli at the table for extra heat.
• Use fresh tomatoes: Replace the tin with 1½ cups of diced fresh tomatoes, as listed in the ingredients.
• Make it looser: Stir in a little water if the soup thickens more than you like.
• Serve it as dal: Spoon the soup over basmati rice for a heartier meal.
• Finish with herbs: Scatter chopped fresh coriander over each bowl just before serving.

Common mistakes to avoid

• Adding all the tamarind at once: Start with 1 tablespoon, then taste and add more if needed.
• Skipping the rinse: Rinse and drain the lentils before they go into the pot.
• Rushing the onion: Cook it for the full 5 minutes so it becomes soft and translucent.
• Boiling hard throughout: Lower the heat after bringing the lentils to the boil, then simmer covered.
• Adding lemon too early: Stir in the lemon juice after switching off the heat.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat gently in a saucepan, stirring and adding a splash of water if the soup has thickened; make sure it is hot throughout.

Frequently asked questions