Red Lentil Onion Soup

A steaming spoonful of red lentils nestled among sweet onion rings and spicy carrots evokes the colorful sensations of an exotic spice market. This warming soup, with its bone broth base infused with turmeric, cinnamon, and cumin, is the quintessential Ayurvedic adventure.

Red Lentil Soup:

  • 1 tablespoon organic, extra virgin olive oil 
  • 2 organic shallots, finely chopped
  • 4 organic garlic cloves, minced
  • 4 organic medium carrots, finely chopped
  • 1 teaspoon organic ground turmeric
  • 1 teaspoon organic ground cinnamon
  • 6 cups bone broth or vegetable stock (I like Kettle & Fire Bone Broth and Engine 2 Strong vegetable stock: transparency of ingredients with no additives or natural flavors) 
  • 1/2 teaspoon organic ground ginger
  • 1 teaspoon organic ground cumin
  • 1 teaspoon organic dried oregano
  • 1/4 teaspoon organic ground cayenne 
  • 1 cup organic red split lentils
  • Himalayan pink sea salt and freshly cracked pepper, to taste 

Onion Rings: 

  • 1 tablespoon organic, extra virgin olive oil 
  • 1 organic onion, sliced thinly into rings 
  • 1 teaspoon organic ground nutmeg
  • 1 teaspoon organic ground cinnamon 
  • 1/4 teaspoon Himalayan pink sea salt


  • Large saucepan (for soup)
  • Frying pan


Heat olive oil in a large saucepan over medium heat. Add the shallots, garlic, carrots, turmeric, and cinnamon. Stir consistently for about 5 minutes as the shallots soften.

Add the stock, ginger, cumin, oregano and cayenne. Bring to a boil. Add the lentils, then reduce to a simmer and cook uncovered for 20 minutes, or until the lentils are soft and the carrots, tender.

While the soup cooks, heat olive oil in a frying pan. Add the onion, nutmeg, cinnamon and salt, flipping the rings as they brown. 

After the soup has finished cooking, transfer the onions to the soup. Season with salt and pepper, as needed. Serve immediately or freeze for later consumption.

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