Jan's Curried Lentil Soup

Warm, fragrant, and packed with wholesome ingredients, Jan’s Curried Lentil Soup is the ultimate comfort food that brings bold flavors to your table. This hearty, nutrient-rich soup combines earthy lentils, warming curry spices, creamy coconut milk, and vibrant vegetables like carrots, celery, and spinach to create a satisfying meal that’s both healthy and delicious. Perfect for easy weeknight dinners or meal prep, this recipe takes just 15 minutes of prep time and simmers to perfection in under an hour. Garnished with fresh cilantro and served with a squeeze of lemon for a zesty finish, this soup offers a delightful balance of spice and creaminess while being naturally vegan and gluten-free. Whether you’re craving a warming lunch or a flavorful dinner, this curried lentil soup delivers comfort in every spoonful.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 2 large carrots, diced
• 2 celery stalks, diced
• 1.5 tablespoons curry powder
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground coriander
• 0.25 teaspoon crushed red pepper flakes (optional)
• 1 cup dried lentils, rinsed and drained
• 6 cups low-sodium vegetable broth
• 1 14-ounce can diced tomatoes, with their juices
• 1 13.5-ounce can coconut milk
• 3 cups spinach leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 4 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 sauté until soft and translucent, about 5 minutes.

Step 3

Add the minced garlic and ginger, and cook for another 1 minute until fragrant.

Step 4

Stir in the diced carrots and celery, and cook for 3-4 minutes to soften slightly.

Step 5

Add the curry powder, ground cumin, turmeric, coriander, and red pepper flakes (if using). Stir well to coat the vegetables with the spices.

Step 6

Add the rinsed lentils, vegetable broth, and diced tomatoes with their juices. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover and let the soup simmer for 25-30 minutes, or until the lentils are tender.

Step 8

Stir in the coconut milk and spinach leaves. Allow the spinach to wilt and the soup to heat through, about 5 minutes.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Ladle the soup into bowls and garnish with fresh cilantro.

Step 11

Serve with lemon wedges on the side for a bright, tangy finish.

Nutrition Facts

Serving size	(3311.5g)

Amount per serving	% Daily Value*
Calories	1077.2

Total Fat 33.4g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 6759.1mg	0%
Total Carbohydrate 174.3g	0%
Dietary Fiber 43.0g	0%
Total Sugars 74.9g
Protein 33.5g	0%

Vitamin D 0IU	0%
Calcium 588.0mg	0%
Iron 23.9mg	0%
Potassium 5858.0mg	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: 26.6%

Protein: 11.8%

Carbs: 61.6%