Curry Lentil Soup
A hearty, flavorful curry lentil soup packed with spices, vegetables, and wholesome grains, perfect for comforting meals and suitable for vegetarians and spice lovers.
Ingredients
- 1/4 cup vegetable oil ⓘ
- 1 onion ⓘ
- 1 teaspoon chopped fresh garlic ⓘ
- 8 cups water ⓘ
- 1 1/2 cups dry lentils ⓘ
- 1/2 cup dry brown rice ⓘ
- 14 ounces stewed tomatoes ⓘ
- 5 ounces frozen chopped spinach ⓘ
- 2 teaspoons curry powder ⓘ
- 1 1/2 teaspoons cumin ⓘ
- 1 1/2 teaspoons salt ⓘ
- 1/2 teaspoon turmeric ⓘ
- 1/2 teaspoon black pepper ⓘ
Instructions
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onion and cook until translucent.
- Stir in the chopped fresh garlic and cook for another minute.
- Add the water, dry lentils, dry brown rice, stewed tomatoes, frozen chopped spinach, curry powder, cumin, salt, turmeric, and black pepper to the pot.
- Bring to a boil, then cover and simmer over low heat for 1 1/2 hours, stirring occasionally.
Tips & Substitutions
For a heartier soup, consider adding diced carrots or bell peppers along with the onion. If you want a creamier texture, you can blend a portion of the soup before serving. For a flavor twist, try adding a splash of coconut milk or lime juice right before serving. If you're short on time, canned lentils can be used instead of dry, but adjust cooking times accordingly.
Serving Suggestions
Serve the curry lentil soup hot with a side of crusty bread or over a bed of rice for a filling meal. It pairs beautifully with Lime Chutney for a refreshing contrast. For a complete meal, consider serving it alongside a salad like Indian Slaw or some roasted vegetables to balance the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm the soup on the stove over medium heat, adding a bit of water if it has thickened too much. It can also be reheated in the microwave in 1-2 minute intervals, stirring in between.
Nutrition & Diet Analysis (per serving)
Each serving of Curry Lentil Soup contains roughly 1142 calories, with 29g protein, 212g carbohydrates, and 32g fat. It is an excellent source of dietary fiber (232% of the Daily Value), iron (186% of the Daily Value), and vitamin C (64% of the Daily Value). Note that it is relatively high in sodium, at 731mg per serving (32% 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 use other types of lentils for this soup?
Yes, you can substitute other lentils, but cooking times may vary. Red lentils will cook faster and create a creamier soup, while green or black lentils will retain more texture. Adjust the cooking time as necessary to ensure your lentils are tender.
Is this soup suitable for freezing?
Absolutely! This curry lentil soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. It can be stored for up to 3 months. When ready to eat, thaw in the refrigerator overnight and reheat on the stove or in the microwave.
What can I add to make this soup spicier?
To add some heat, consider incorporating diced jalapeños or a pinch of cayenne pepper when cooking. You can also serve the soup with a side of hot sauce or crushed red pepper flakes for those who prefer to adjust the spice level to their liking.
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).