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When the weather cools down or you need a nourishing meal that’s simple to prepare and rich in flavor, lentil curry soup with spinach is a perfect choice. It’s hearty, vibrant, and infused with warming spices that soothe the body and satisfy the soul. Whether you’re following a plant-based lifestyle or simply trying to include more healthy, home-cooked meals into your week, this soup delivers on taste, texture, and nutrition.
This dish draws inspiration from South Asian flavors, combining protein-rich lentils with garlic, ginger, tomatoes, and a blend of spices to create a curry-style broth. The addition of fresh or frozen spinach at the end enhances both the color and nutritional value of the soup. I’ve made this countless times on busy weeknights, and it’s become a comfort food staple in my kitchen.
Why You’ll Love This Lentil Curry Soup with Spinach
This soup isn’t just another lentil recipe—it’s a complete, well-balanced meal in one pot. Here’s why it’s a favorite:
Full of Flavor
The layers of cumin, turmeric, garlic, and ginger create a deeply aromatic broth that’s comforting without being too spicy. You can adjust the level of heat to your preference, making it suitable for all palates.
Highly Nutritious
Red or yellow lentils are packed with protein, fiber, iron, and folate. Spinach adds a boost of vitamin A, vitamin C, and magnesium. Combined, they offer a nourishing bowl that supports digestion, energy, and immunity.
Budget-Friendly and Accessible
Every ingredient in this recipe is affordable and available at most grocery stores. It’s a great way to eat well without overspending.
Perfect for Meal Prep
This soup stores and freezes beautifully, making it ideal for batch cooking. It also tastes even better the next day after the flavors have had time to meld.
Easy to Customize
From the level of spice to the type of greens or lentils used, this recipe is easy to adjust based on your dietary needs or what you have in your pantry.
If you enjoy plant-based recipes that are comforting and flexible, the Plant-Based Cookbook – 200 Vegan Recipes offers a wide variety of soups, stews, and mains designed with simplicity and flavor in mind.
Ingredients You’ll Need
Here is the complete list of ingredients with notes for substitutions or preferences:
Base Ingredients
1 cup red or yellow lentils – Rinsed well. Red lentils cook faster and break down into a creamy consistency, while yellow lentils hold their shape a bit more.
2 cups fresh spinach (or 1 cup frozen spinach) – Add at the end of cooking to preserve texture and nutrients.
1 medium yellow onion, finely chopped – Adds depth and sweetness to the base.
3 cloves garlic, minced – Essential for flavor.
1 tablespoon fresh ginger, grated – Use a fine grater or microplane for the best texture.
Flavor and Seasonings
2 medium tomatoes, chopped – Or substitute with 2 tablespoons tomato paste for a thicker consistency.
1 teaspoon turmeric powder – Adds golden color and earthy undertones.
1 teaspoon cumin seeds or 1½ teaspoons ground cumin – Toast cumin seeds in oil for a richer aroma.
½ teaspoon chili powder or 1 dried red chili, crushed (optional) – Adjust to your preferred heat level.
Salt and freshly ground black pepper, to taste.
Liquid
4 cups vegetable broth – Use low-sodium broth to control saltiness, or water in a pinch.
Cooking Fat
1 to 2 tablespoons oil (olive oil, avocado oil, or coconut oil) – Use ghee if you’re not strictly vegan and want a rich flavor.
Finishing Touch
Juice of ½ lemon (optional) – Brightens the flavors before serving.
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Step-by-Step Instructions
Follow these steps to create a deeply flavorful soup from scratch:
Step 1: Prepare Ingredients
Rinse lentils thoroughly in a mesh sieve under cold water until the water runs clear. This helps remove any dust or residue and prevents excess foam during cooking. Chop onion, garlic, ginger, and tomatoes (if using fresh).
Step 2: Sauté Aromatics
In a large soup pot or Dutch oven, heat oil over medium heat. Once warm, add cumin seeds and toast for 30 seconds until fragrant. Add chopped onions and cook for 5 to 7 minutes, stirring occasionally, until translucent and lightly golden.
Add the minced garlic and grated ginger. Sauté for another 1 to 2 minutes until fragrant but not browned.
Step 3: Build the Curry Base
Stir in turmeric and chili powder (if using). Mix thoroughly, then add chopped tomatoes or tomato paste. Cook for 4 to 5 minutes, stirring occasionally, until the mixture thickens slightly and the tomatoes soften.
Step 4: Add Lentils and Broth
Add the rinsed lentils and vegetable broth. Stir to combine, scraping up any browned bits from the bottom of the pan. Increase heat to bring the mixture to a boil.
Step 5: Simmer
Reduce heat to low and cover the pot partially with a lid. Simmer for 20 to 25 minutes, stirring occasionally to prevent sticking. The lentils should soften and start to break down, thickening the soup.
Taste and adjust seasoning with salt and pepper.
Step 6: Add Spinach
Add the spinach and stir gently. Fresh spinach will wilt in 2 to 3 minutes. If using frozen spinach, allow an additional 4 to 5 minutes of simmering.
Step 7: Finish and Serve
Optional: Add a squeeze of fresh lemon juice just before serving to brighten the flavors. Serve warm with crusty bread, rice, or flatbread.
For more one-pot, nutritious meals like this one, explore the Plant-Based Cookbook – 200 Vegan Recipes, which includes simple instructions and adaptable options for every dietary need.
Tips and Substitutions
Here are helpful tips to ensure success and variations to suit your needs:
Cooking Tips
Stir occasionally while simmering to prevent lentils from sticking to the bottom.
If the soup becomes too thick, add an additional ½ to 1 cup of broth or water to reach desired consistency.
For a smoother soup, blend part of it with an immersion blender or in a standard blender (be careful with hot liquids).
Substitutions
Spinach: Swap with kale, Swiss chard, or collard greens.
Lentils: Brown or green lentils work but require a longer cook time (30 to 40 minutes).
Spices: Add a pinch of garam masala or curry powder for deeper flavor.
Recipe Variations
Customize this soup based on your taste preferences or what’s in your pantry.
Creamy Coconut Lentil Soup
Add ½ cup of full-fat coconut milk after the lentils are cooked for a richer, creamier texture with subtle sweetness.
Thai-Inspired Version
Stir in chopped lemongrass, lime juice, and basil for a citrusy, herbaceous twist.
Hearty Vegetable Lentil Stew
Add diced carrots, zucchini, or potatoes with the lentils for a thicker, stew-like consistency.
For more globally inspired vegan soups and stews, the Plant-Based Cookbook – 200 Vegan Recipes features regional favorites from Asia, the Middle East, and beyond.
Nutritional Information (Per Serving)
This recipe yields approximately 4 generous servings. Per serving:
Calories: 260
Protein: 15g
Fat: 6g
Carbohydrates: 35g
Fiber: 12g
Iron: 5mg (about 28% DV)
Vitamin A: 80% DV
Vitamin C: 30% DV
This soup is high in plant protein and fiber, making it ideal for digestion, satiety, and balanced blood sugar. It also provides key nutrients for energy and immunity.
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Storage and Serving Suggestions
Storage
Refrigerator: Let soup cool to room temperature, then store in airtight containers for up to 5 days.
Freezer: Freeze in individual portions for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop or in the microwave.
Serving Ideas
Serve with warm flatbread or pita for dipping.
Pair with a side salad dressed in lemon-tahini for a complete meal.
Top with a swirl of coconut yogurt and chopped herbs like cilantro or parsley for presentation.
You’ll find even more creative serving ideas in the Plant-Based Cookbook – 200 Vegan Recipes, which includes pairing suggestions for every recipe.
Frequently Asked Questions
Can I use canned lentils?
Not for this recipe. Canned lentils are pre-cooked and will become mushy if simmered. Stick with dried red or yellow lentils for the right consistency.
Can I make this in a slow cooker?
Yes. Combine all ingredients except spinach in a slow cooker and cook on low for 6 to 8 hours. Add spinach in the last 15 minutes.
How do I make this oil-free?
Sauté onions and spices in a splash of water or vegetable broth instead of oil. The flavor will still develop nicely.
Can kids eat this?
Yes. Simply omit the chili powder or any spicy ingredients.
Is this recipe gluten-free?
Yes. All ingredients are naturally gluten-free, but always check labels on broth and spices to confirm.
Conclusion
Lentil curry soup with spinach is the kind of recipe that’s both comforting and energizing. It’s a celebration of simple, wholesome ingredients coming together in a way that nourishes your body and satisfies your taste buds. Whether you’re new to plant-based cooking or looking for inspiration to add more meatless meals into your routine, this recipe is a wonderful place to start.
Let this soup be the beginning of your journey into flavorful, feel-good cooking—one bowl at a time.
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