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–+ servings
Amanda Patel

Vegetable Soup with Red Lentils

This one-pot red lentil vegetable soup is cozy, nourishing, and weeknight-ready. It features warm curry spices, creamy coconut milk, protein-packed lentils, and a final squeeze of lime to brighten it all. Perfect for meal prep or chilly evenings.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Gluten-Free, Vegan
Calories: 325
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 2 tbsp mild curry powder (plus more to taste)
  • 1 tsp ground coriander
  • 1 cup dry red lentils, rinsed
  • 1 can (14–15 oz) diced tomatoes with juices
  • 4 cups low-sodium vegetable broth
  • 1 can (13.5 oz) coconut milk
  • 1 cup small cauliflower florets or diced potato
  • 2 cups baby spinach or chopped kale
  • 1–2 limes, juiced
  • 1–1 1/2 tsp salt, plus more to taste
  • freshly ground black pepper
  • chopped cilantro, green onion, or parsley (for garnish)

Equipment

  • heavy-bottomed pot or Dutch oven 5–6 quart ideal to prevent scorching
  • cutting board
  • sharp knife
  • measuring cups and spoons
  • ladle For serving

Method
 

  1. Set your pot over medium heat and add the olive oil. Once the oil is shimmering, add the onion, carrots, and bell pepper with a pinch of salt. Cook 5–6 minutes, stirring occasionally, until the vegetables are slightly softened and the onions look translucent.
  2. Stir in the garlic and ginger and cook for 30 seconds. Add curry powder and coriander. Stir constantly for another 30–60 seconds to toast the spices until fragrant.
  3. Add the red lentils, diced tomatoes with juices, and vegetable broth. Stir well, scraping the bottom of the pot. Bring to a gentle boil over medium-high heat.
  4. Add cauliflower or diced potato. Lower heat to simmer, partially cover, and cook 15–20 minutes until lentils are soft and vegetables are tender.
  5. Stir in coconut milk and spinach or kale. Simmer another 3–4 minutes until greens are wilted and broth turns creamy.
  6. Turn off the heat. Stir in lime juice and taste. Adjust seasoning with more salt, pepper, or curry powder as needed.
  7. Ladle into bowls and garnish with herbs. Serve with lime wedges on the side.

Nutrition

Calories: 325kcalCarbohydrates: 38gProtein: 13gFat: 15gSaturated Fat: 11gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 2gSodium: 570mgPotassium: 890mgFiber: 10gSugar: 8gVitamin A: 7250IUVitamin C: 22mgCalcium: 85mgIron: 4mg

Notes

Customize it with any veggies you have on hand — zucchini, green beans, or frozen blends work great. Add more spice with chili flakes or mellow it out with extra coconut milk. Garnish with herbs, seeds, or a splash of chili oil for a finishing touch.

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