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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and grated ginger. Cook for 1 minute, until fragrant.
Add the curry powder, ground cumin, ground turmeric, ground coriander, and red pepper flakes (if using). Stir for 30 seconds to toast the spices.
Rinse the lentils under cold water and add them to the pot along with the vegetable broth and diced tomatoes, including their juice.
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.
Once the lentils are tender, stir in the baby spinach, allowing it to wilt for 1-2 minutes.
Pour in the coconut milk and stir well to combine. Season the soup with salt and black pepper to taste.
Remove the pot from heat and let the soup sit for a few minutes to allow the flavors to meld together.
Ladle the soup into bowls and garnish with fresh cilantro. Serve with lemon wedges on the side for a bright, tangy finish.
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1840 mg | 80% | |
| Total Carbohydrate | 75.2 g | 27% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 17.9 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1697 mg | 36% | |
*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.
