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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes until translucent.
Stir in the minced garlic and ginger, and cook for 1 minute until fragrant.
Add the carrots, celery, and potato, stirring to combine, and cook for 5 minutes.
Sprinkle in the ground cumin, coriander, turmeric, curry powder, and crushed red pepper flakes, and stir continuously for 1 minute to toast the spices.
Stir in the rinsed red lentils, vegetable broth, and canned diced tomatoes with their juices.
Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover, and let the soup simmer for 25 minutes, stirring occasionally.
Test the lentils to ensure they are soft, then stir in the baby spinach and cook for 2-3 minutes until wilted.
Pour in the coconut milk, stirring to combine, and season with salt and black pepper to taste.
Optional: Stir in fresh cilantro and a splash of lemon juice just before serving for added brightness.
Serve the soup warm with crusty bread or a side of rice if desired. Enjoy!
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1050 mg | 46% | |
| Total Carbohydrate | 49.4 g | 18% | |
| Dietary Fiber | 11.6 g | 42% | |
| Total Sugars | 10.7 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1176 mg | 25% | |
*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.
