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Curried Lentil, Sausage and Almond Soup

Curried Lentil, Sausage and Almond Soup


  • 2 teaspoons mild curry powder
  • 1 tablespoon olive oil
  • 1 cup diced carrot
  • 2 teaspoons minced garlic
  • 1 (10-ounce) package soy-based meatless sausage
  • 1 (15-ounce) can lentils, drained and rinsed
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 3 cups vegetable broth
  • 2 tablespoons minced fresh cilantro
  • 1 cup slivered almonds 
  • Salt and pepper to taste


Heat almonds in a large pot, stirring occasionally on high heat until light brown and toasted; remove and set aside.  Heat curry powder in pot, tossing frequently, just until fragrant; remove and set aside.

Heat oil in pot; add carrot and garlic.  Turn heat to medium-low and cover pot; cook, stirring occasionally, until carrot is nearly soft.  Slice sausage into bite-sized pieces and add to pot; stir for 3 to 4 minutes.  Stir in lentils, chickpeas and broth.  Increase heat and bring to a boil; stir in curry powder to taste (not necessarily using all of it).  Stir in toasted almonds and cilantro.  Season with salt and pepper and serve.

Nutritional Analysis

Per serving for 6 servings.

Calories 420
Fat 15g
Saturated 1.5g
Monounsaturated 8g
Polyunsaturated 5g
Carb 47g
Protein 27g
Cholesterol 0mg
Fiber 13.5g
Calcium 128mg
Magnesium 122mg
Sodium 819mg
Potassium 820mg
Vitamin E 5.4mg*

* Total Alpha-Tocopherol Equivalents

Courtesy of the Almond Board of California