There’s something deeply comforting about a warm bowl of soup, especially as the days get cooler and you start craving something nourishing but not overly heavy. This curried zucchini soup with red lentils is exactly that—a velvety, flavorful, and vibrant dish that combines the lightness of zucchini with the heartiness of lentils and the aromatic complexity of curry. Whether you're a fan of classic zucchini soup recipes creamy, or you're on the hunt for new fall soup recipes to add to your rotation, this one deserves a spot in your kitchen. It’s one of those easy soup recipes you’ll come back to again and again when you need something warming, healthy, and full of flavor.
Curried Zucchini Soup with Red Lentils
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Appetizer, Soup
Cuisine Indian
Large soup pot or Dutch oven to sauté and simmer the ingredients evenly
Blender for pureeing the soup. An immersion (stick) blender works best for less cleanup, but a countertop blender will give you a smoother texture
Wooden Spoon or Spatula for stirring
Knife and Cutting Board for prepping the vegetables
Measuring cups and spoons accuracy matters, especially with spices
- 2 tablespoons olive oil – for sautéing
- 1 medium yellow onion chopped
- 2 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 2 teaspoons curry powder choose a mild or medium heat depending on your taste
- 1/2 teaspoon ground cumin
- 1/2 teaspoon turmeric – not only adds flavor but also gives anti-inflammatory benefits
- 4 medium zucchini chopped (about 4 cups; can substitute with courgette if you’re in the UK)
- 1/2 cup red lentils rinsed
- 1 medium potato peeled and diced (for extra creaminess—this makes it a great potato zucchini soup)
- 4 cups vegetable broth
- 1 cup coconut milk – full-fat or light depending on how rich you want it
- Salt and pepper to taste
- Juice of 1/2 lemon – for a pop of brightness
- Fresh cilantro or parsley for garnish
- Chili flakes optional, for heat
Step 1: Sauté the Aromatics
Heat olive oil in your soup pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Stir in the garlic and ginger, cooking for another minute until fragrant.
Step 2: Toast the Spices
Add the curry powder, cumin, and turmeric. Stir continuously for about 30 seconds to 1 minute. Toasting the spices will deepen their flavor and create the aromatic base of your soup.
Step 3: Add Vegetables and Lentils
Add chopped zucchini, diced potato, and rinsed red lentils. Stir to coat everything in the spices. This layering of flavor at each step is key to getting that depth in the final soup.
Step 4: Simmer
Pour in the vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for about 20 minutes, or until the lentils and potatoes are soft and cooked through.
Step 5: Blend
Once everything is tender, turn off the heat and use an immersion blender to puree the soup until smooth. If using a countertop blender, let the soup cool slightly, blend in batches, and return to the pot.
Step 6: Add Coconut Milk and Adjust Seasoning
Stir in the coconut milk and let the soup warm through on low heat. Taste and season with salt, pepper, and lemon juice. The citrus adds a bright note that balances the creamy richness.
Step 7: Garnish and Serve
Ladle into bowls and top with fresh herbs and optional chili flakes. Serve hot.
Pairings
This soup is wonderfully versatile and makes a great light lunch or a comforting dinner with just a few additions:
- Crusty sourdough or naan bread – Perfect for dipping and soaking up every drop
- Simple cucumber salad – Brings a cooling crunch that contrasts nicely with the warm spices
- Grilled halloumi or tofu skewers – A protein-packed side for a more filling meal
- Roasted chickpeas – Add them on top for a delightful crunch and extra nutrition
- White wine – Try a dry Riesling or Sauvignon Blanc to cut through the richness
If you're serving a cozy fall dinner, pairing this with a small bowl of butternut squash soup or even cauliflower soup as a starter can elevate the meal to something memorable.
FAQs
1. Can I use yellow squash instead of zucchini?
Absolutely. Yellow squash works just as well in this recipe and provides a slightly sweeter note. It's a great substitute if you're exploring broader squash soup recipe options.
2. Is this soup good for meal prep?
Yes! This zucchini soup healthy recipe stores well in the fridge for up to 4 days and freezes beautifully for up to 2 months. The flavors actually deepen over time, making leftovers even better.
3. Can I make this without coconut milk?
You can. Replace it with regular cream or even plain Greek yogurt for a tangier finish. To keep it dairy-free but less rich, try unsweetened almond or oat milk.
4. Is this an antiinflammatory soup?
Thanks to ingredients like turmeric, ginger, and garlic—along with fiber-rich zucchini and lentils—this soup packs anti-inflammatory benefits while being flavorful and satisfying.
5. Can I make this recipe low-carb?
Yes, skip the potato and use cauliflower or an extra zucchini. You can also serve this as a brothier soup without blending, making it resemble zoodle soup recipes when served over spiralized zucchini.
