Curried Lentil Soup With Tomato And Spinach
A flavorful, hearty lentil soup with warming curry spices, tomato, and spinach, perfect for cozy meals and suitable for vegetarians seeking a nutritious, comforting dish.
Ingredients
- 1/3 cup finely chopped onion ⓘ
- 2 tablespoons vegetable oil ⓘ
- 1 garlic clove, minced ⓘ
- 1 teaspoon grated, peeled fresh ginger ⓘ
- fresh lemon juice to taste ⓘ
- 1 1/4 cups water ⓘ
- 1 1/2 teaspoons curry powder ⓘ
- 1/2 teaspoon cumin ⓘ
- 1/2 cup lentils, picked over and rinsed ⓘ
- 1 1/4 cups chicken broth ⓘ
- 1/3 cup chopped, drained canned tomatoes ⓘ
Instructions
- In a heavy saucepan, cook and stir chopped onions in vegetable oil over moderate heat until golden.
- Add minced garlic and grated fresh ginger, cook and stir for 1 minute.
- Add curry powder and cumin, cook for 30 seconds.
- Add rinsed lentils and 1 1/4 cups water, bring to a boil and then simmer, covered, for 5 minutes.
- Add chicken broth and continue simmering, covered, for 25 minutes.
- Stir in canned chopped tomatoes and spinach, simmer for 2 minutes.
- Season the soup with fresh lemon juice, salt, and pepper to taste.
Tips & Substitutions
For a richer flavor, try adding a pinch of cayenne pepper or turmeric along with the curry powder. If you don't have lentils, chickpeas can be a great substitute. Fresh spinach is ideal, but frozen spinach works well too; just make sure to thaw and drain it before adding. Consider using vegetable broth instead of chicken broth for a vegetarian version.
Serving Suggestions
Serve the Curried Lentil Soup hot, garnished with fresh cilantro and a wedge of lemon on the side. It pairs beautifully with Rice Delight(Microwave) for a complete meal. Consider offering crusty bread or naan for dipping, and a light salad for a refreshing contrast. This dish is perfect for a comforting lunch or dinner.
Storage & Reheating
Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over low heat, adding a splash of water or broth if it thickens too much. It also freezes well for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Curried Lentil Soup With Tomato And Spinach contains roughly 1068 calories, with 34g protein, 116g carbohydrates, and 57g fat. It is an excellent source of iron (205% of the Daily Value), dietary fiber (81% of the Daily Value), and protein (69% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 2173mg per serving (94% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup ahead of time?
Yes, this soup can be made ahead and actually tastes better the next day as the flavors meld. Just store it in the refrigerator, and reheat as needed. If you plan to freeze it, leave out the spinach until you reheat it to maintain its texture.
What can I use instead of chicken broth?
You can substitute chicken broth with vegetable broth to make the soup vegetarian. If you want to boost the flavor, consider adding a splash of soy sauce or miso paste to the vegetable broth.
How can I add more protein to the soup?
To increase the protein content, you can add cooked chicken or tofu. If using chicken, shred it and stir it in during the last few minutes of simmering. For tofu, use firm tofu, cubed, and add it at the same time as the lentils.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).