Golden Curry Lentil Dry Soup Mix

Whether you're looking for a pantry-friendly weeknight dinner or prepping thoughtful gifts for the holiday season, this Golden Curry Lentil Dry Soup Mix has you covered. Made with hearty lentils, split peas, and warming spices-this shelf-stable recipe is packed with flavor, plant-based protein, and fiber. Simply store it in a jar and you've got a meal ready to cook at any time.

Disclosure: This post has been sponsored by USA Pulses. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.

Why you'll love it

• Shelf-stable and meal-prep friendly: This dry mix keeps for up to 6 months, making it perfect for easy weeknight dinners or thoughtful DIY gifts.
• Budget-friendly nutrition: Pulses (aka lentils, split peas, beans, and chickpeas) are some of the most affordable sources of protein and fiber around.
• Printable recipe card: I have this recipe available on a cute recipe card you can attach with the dry soup mix. You can download it HERE!

What are pulses?

Pulses are the dry, edible seeds of legumes-including lentils, dry peas, chickpeas, and beans. They're different from fresh peas or green beans because they're harvested dry and they store beautifully without refrigeration. Pulses are also naturally gluten-free and rich in plant-based protein and fiber. They are definitely pantry staples in my house!

These small but mighty ingredients are good for the planet too. Pulses enrich the soil through nitrogen fixation, meaning they naturally add nitrogen back into the soil, reducing the need for synthetic fertilizers.

Dal actually refers to both the pulses themselves (most often lentils) and the traditional dish made from them, especially in South Asian cuisine. I'm really inspired by those cozy, spiced dal flavors, and this golden curry soup is simply my own twist using pulses in a slightly different format. It's not meant to replace dal-just a fun way to play with similar ingredients and warm spices in a golden, curry-style soup. Think of it as a little flavor crossover that still celebrates the heart of what makes dal so comforting.

Are lentils healthy?

As a registered dietitian, I can confidently say lentils are one of the most nutrient-dense pantry staples you can keep on hand. Here's why.

• Rich in plant-based protein: One cup of cooked red lentils packs around 18 grams of protein, making it a great meat-free option.
• Excellent source of fiber: With about 15 grams per cup, lentils help support gut health and steady blood sugar levels. Research shows their mix of prebiotic fibers and nutrients has been associated with lower rates of hypertension, heart disease, diabetes, and certain cancers.
• Nutrient-dense: Lentils are loaded with folate, iron, magnesium, and polyphenols. A 2021 study in Nutrients emphasized lentils' role in reducing chronic disease risk, including cardiovascular disease and type 2 diabetes.

Are split peas healthy?

Absolutely! Split peas-whether green or yellow-are another pulse superstar I love including in soups and stews. This recipe combines both red lentils and green split peas for double the benefits:

• Heart-healthy fiber: Just 1 cup of cooked split peas contains 16 grams of fiber-over half your daily needs! Research also shows that split peas can improve short-term appetite control by increasing fullness and reducing hunger
• Naturally low in fat and sodium: Great for heart health and managing blood pressure.
• Packed with micronutrients: Split peas are rich in potassium, zinc, and B vitamins. Research published in Frontiers in Nutrition supports split peas' role in supporting metabolic and cardiovascular health thanks to their antioxidant and prebiotic potential.

Should I rinse the lentils and split peas?

Yes-this is something I almost always recommend! Even though lentils and split peas are dried and shelf-stable, they can still have small bits of dirt, dust, or debris from processing. Giving them a quick rinse in a fine mesh strainer before cooking helps ensure your soup is clean and smooth.

Because of this, I suggest keeping the lentils and split peas separate from the spices when assembling your dry soup mix in a jar. That way, when it's time to cook, you can easily rinse the pulses first and then just add in the spice blend.

What ingredients do you need?

• Red lentils: These cook quickly and break down for a creamy texture-look for them in the bulk bin or international aisle labeled as "masoor dal." If you can't find red lentils, brown lentils work too-they may just need to cook a few minutes longer.
• Green split peas: Add heartiness and bite; they hold their shape better than lentils. They're usually found near dry beans or in the soup aisle.
• Dried minced onion: Brings that savory onion flavor without any chopping.
• Coconut milk powder: Adds creamy richness without needing to pop open a can. You can find it in the baking aisle or international section near Thai ingredients. If you can't find this one, simply add in a spoonful of coconut cream when cooking.
• Curry powder: Use your favorite blend, but for warmth and complexity, choose one with both sweet and spicy notes.
• Turmeric: This gives it an extra golden hue and provides anti-inflammatory benefits.
• Garlic powder: Be sure to use garlic powder, not garlic salt, for better control of the seasoning.
• Ground ginger: Offers gentle heat and earthiness.
• Bay leaf: Just be sure to remove the bay leaf before serving.
• Salt and black pepper: This enhances all the flavors. If you're planning on cooking the soup with a salty broth, you may consider omitting the salt in the dry soup mix blend.

How do you make this dry soup mix?

This soup couldn't be easier to make-whether you're cooking it right away or assembling the dry ingredients for later. Here's how to bring it all together with a few extra tips to ensure success.

1. Rinse your lentils and split peas

If you're cooking the soup right away, give your red lentils and split peas a quick rinse in a fine mesh strainer. This helps remove any dust or debris and can improve digestibility. 

2. Sauté the shallot

If using, heat 1 tablespoon of oil in a large pot over medium-high heat and add a diced shallot. Let it sizzle for 2-3 minutes until fragrant and slightly golden. This step creates a flavorful base layer for the soup.

3. Add in diced tomatoes and your favorite veggies

If you have it on hand, toss in a can of diced tomatoes and about 2 cups of chopped vegetables for bonus nutrients. Cauliflower, spinach, carrots, and bell peppers all work great. 

4. Stir in the dry soup mix and pour in your broth

Once your base is sautéed, add in all of the dry soup mix and pour in 4 cups of low-sodium vegetable broth (or bone broth for extra protein). 

5. Simmer until soft and fragrant

Bring the soup to a boil, then lower the heat to medium-low and let it simmer uncovered for 20 minutes. Stir occasionally to keep the lentils from sticking to the bottom of the pot.

The red lentils will break down and create a creamy base, while the split peas should stay mostly intact for texture.

6. Finish with toppings and serve

Once everything is tender and fragrant, remove the bay leaf and ladle the soup into bowls. Top with a swirl of coconut milk or plain Greek yogurt and fresh cilantro if you want to go all in.

I also love pairing this with warm naan bread scooped in it… yum!

Want a printable recipe card?

I've got you covered! If you're assembling this mix as a gift or just want a handy reminder for your pantry, download and print the Golden Curry Lentil Dry Soup Mix recipe card to attach to the jar.

Customize it your way

Like all of my recipes, this Golden Curry Lentil Soup is completely customizable. Choose what veggies, broth, and toppings you want to use:

• Veggies of your choice: Feel free to mix up the veggies! Try chopped carrots, cauliflower florets, baby spinach, or even frozen peas for a burst of color and nutrition.
• Broth of your choice: I love using low-sodium vegetable broth or bone broth for added nutrients. You can also use water in a pinch-just adjust the salt to taste.
• Toppings of your choice: A swirl of Greek yogurt or coconut cream makes it extra creamy. Add toasted coconut flakes or a handful of crispy chickpeas for crunch!

Recipe tips and tricks

• Serving: This soup is delicious on its own or served with warm naan bread or over rice for a more filling meal. You could even add extra protein on top like sliced chicken.
• Troubleshooting: If your soup thickens too much while cooking, just add an extra splash of broth or water. 
• Scaling: Want to make a bigger batch for gifting? Simply double or triple the dry mix ingredients and portion into jars with a cute tag.

Meal prep and storage tips

For the dry soup mix, you can store it in an airtight jar or container in a cool, dry place for up to 2 years.

Once cooked, this lentil curry keeps well in the fridge for up to 4 days or freeze individual portions in Souper Cubes for up to 4 months. Let thaw overnight and reheat on the stovetop or microwave.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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try these other plant-based soup recipes too:

• Toasted Tomato Basil Soup
• Tuscan Kale & Farro Soup
• Or check out these 20 delicious vegan soups!