Butter Chicken Curry Lentil Soup
Course: Dinner, Savoury
On a cold evening in Cape Town, I love soup, but something with a bit of a “kick.” So I make a soup version of our family’s favourite dish, butter chicken curry. I add lentils to satisfy my constant craving for them. If you want to save time, just buy a cooked chicken from Woolies and shred it. I serve the soup with plain double cream yogurt and fresh coriander.
This nourishing soup is a powerhouse of flavour and nutrition — combining the richness of butter chicken with the gut-friendly, fibre-rich goodness of lentils. Packed with protein and iron, it’s a comfort food you can feel good about.
Servings: 4–6
Ingredients
2 tablespoons olive oil
2 onions, finely chopped
2 carrots, grated
3 garlic cloves, grated
3 teaspoons masala
1 teaspoon ground ginger
1 teaspoon ground cumin
½ cup raw brown lentils
410g can tomato purée
400ml can coconut milk
2 cups chicken stock
Salt and freshly ground black pepper
2 cups shredded cooked chicken
Fresh coriander and yogurt for serving
Directions
- Heat the olive oil in a large pan. Sauté the onions, carrots, garlic, masala, ginger, and cumin over medium heat.
- After 3 minutes, add the lentils, tomato purée, coconut milk, and chicken stock. Cook for 30 minutes or until the lentils are tender.
- Add the shredded chicken. Simmer until the soup is heated through.
- Season with salt and pepper. Serve with coriander and yogurt.
Notes
- Health Tips for Lentils in Butter Chicken Lentil Soup
🟤 1. High in Plant-Based Protein
Lentils are an excellent source of plant-based protein — about 9g per ½ cup cooked. Combined with chicken, your soup becomes a complete protein meal, perfect for sustaining energy and keeping you fuller for longer.
🌾 2. Rich in Fibre for Digestive Health
Just one cup of cooked lentils offers 15g of fibre, supporting gut health, aiding digestion, and helping to balance blood sugar levels. Fibre also plays a key role in maintaining healthy cholesterol levels.
🧠 3. Heart-Healthy Nutrients
Lentils are naturally low in fat and rich in potassium, magnesium, and folate — nutrients known to support heart health and regulate blood pressure.
🩺 4. Blood Sugar Friendly
Thanks to their low glycaemic index, lentils help prevent blood sugar spikes. This makes your soup a nourishing option for people watching their sugar intake, including those with insulin resistance or Type 2 diabetes.
💪 5. Iron for Energy
Lentils are a great plant source of iron (especially when paired with vitamin C-rich ingredients like tomatoes). Iron helps fight fatigue and supports immune function — ideal in a winter soup!
🧘♀️ 6. Budget-Friendly and Sustainable
Lentils are affordable, shelf-stable, and environmentally sustainable. Including more legumes in your cooking is not only good for your health — it’s great for the planet too.