Curried Lentil and Vegetable Soup

Warm, comforting, and bursting with vibrant flavors, this Curried Lentil and Vegetable Soup is a wholesome one-pot dish perfect for cozy nights or meal prep. Packed with protein-rich red lentils, hearty vegetables like carrots, celery, and potatoes, and simmered in an aromatic blend of cumin, coriander, turmeric, and curry powder, this soup delivers a delightful balance of spice and creaminess. Coconut milk adds a luscious richness, while fresh baby spinach and optional cilantro and lemon juice provide a refreshing finish. Ready in under an hour, this vegan and gluten-free recipe is as nutritious as it is delicious. Serve it with crusty bread or a side of rice for a satisfying, flavor-filled meal that will quickly become a family favorite.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 pieces garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 medium carrots, diced
• 2 pieces celery stalks, diced
• 1 medium potato, peeled and diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 tablespoon mild curry powder
• 0.5 teaspoon crushed red pepper flakes
• 1 cup dried red lentils, rinsed
• 6 cups vegetable broth
• 1 14-ounce can canned diced tomatoes
• 3 cups baby spinach leaves
• 1 1/2-cup coconut milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (optional)
• 1 tablespoon fresh lemon juice (optional)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 4-5 minutes until translucent.

Step 3

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

Step 4

Add the carrots, celery, and potato, stirring to combine, and cook for 5 minutes.

Step 5

Sprinkle in the ground cumin, coriander, turmeric, curry powder, and crushed red pepper flakes, and stir continuously for 1 minute to toast the spices.

Step 6

Stir in the rinsed red lentils, vegetable broth, and canned diced tomatoes with their juices.

Step 7

Increase the heat to high and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover, and let the soup simmer for 25 minutes, stirring occasionally.

Step 9

Test the lentils to ensure they are soft, then stir in the baby spinach and cook for 2-3 minutes until wilted.

Step 10

Pour in the coconut milk, stirring to combine, and season with salt and black pepper to taste.

Step 11

Optional: Stir in fresh cilantro and a splash of lemon juice just before serving for added brightness.

Step 12

Serve the soup warm with crusty bread or a side of rice if desired. Enjoy!

Nutrition Facts

Serving size	(2877.9g)

Amount per serving	% Daily Value*
Calories	2091.1

Total Fat 58.5g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 10.3g
Cholesterol 7.9mg	0%
Sodium 6738.6mg	0%
Total Carbohydrate 319.2g	0%
Dietary Fiber 64.0g	0%
Total Sugars 60.8g
Protein 91.8g	0%

Vitamin D 0IU	0%
Calcium 762.1mg	0%
Iron 32.1mg	0%
Potassium 7810.7mg	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: 24.3%

Protein: 16.9%

Carbs: 58.8%