Curried Lentil and Spinach Soup

Warm up your soul with this hearty and aromatic Curried Lentil and Spinach Soup, a one-pot wonder that's as nutritious as it is flavorful. Bursting with the earthy goodness of protein-packed red lentils and vibrant baby spinach, this comforting dish is infused with a medley of bold spices—like curry powder, turmeric, and cumin—for an irresistible depth of flavor. Diced onions, garlic, and fresh ginger add aromatic layers, while creamy coconut milk lends a velvety finish. Ready in just 40 minutes, this vegan-friendly soup is perfect for weeknight dinners or meal prep, and a squeeze of fresh lemon and sprinkle of cilantro take it to the next level. Serve it alongside crusty bread or enjoy it on its own for a satisfying, naturally gluten-free meal bursting with warmth and nutrients.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 0.5 teaspoon crushed red pepper flakes (optional, for heat)
• 1 cup dried red lentils
• 6 cups vegetable broth
• 1 can (14.5 ounces) canned diced tomatoes
• 5 cups baby spinach
• 0.5 cup coconut milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (for garnish)
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and grated ginger. Cook for 1 minute, until fragrant.

Step 4

Add the curry powder, ground cumin, ground turmeric, ground coriander, and red pepper flakes (if using). Stir for 30 seconds to toast the spices.

Step 5

Rinse the lentils under cold water and add them to the pot along with the vegetable broth and diced tomatoes, including their juice.

Step 6

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, or until the lentils are soft and cooked through.

Step 7

Once the lentils are tender, stir in the baby spinach, allowing it to wilt for 1-2 minutes.

Step 8

Pour in the coconut milk and stir well to combine. Season the soup with salt and black pepper to taste.

Step 9

Remove the pot from heat and let the soup sit for a few minutes to allow the flavors to meld together.

Step 10

Ladle the soup into bowls and garnish with fresh cilantro. Serve with lemon wedges on the side for a bright, tangy finish.

Nutrition Facts

Serving size	(2520.9g)

Amount per serving	% Daily Value*
Calories	1854.7

Total Fat 56.7g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 10.5g
Cholesterol 8.2mg	0%
Sodium 7771.3mg	0%
Total Carbohydrate 267.5g	0%
Dietary Fiber 56.3g	0%
Total Sugars 53.3g
Protein 87.2g	0%

Vitamin D 0IU	0%
Calcium 694.4mg	0%
Iron 34.6mg	0%
Potassium 5856.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.5%

Protein: 18.1%

Carbs: 55.5%