The Vegan One-Pot Curried Lentil Soup with Spinach is a tasty meal that contains 275 kcal per serving. Takes 40 minutes to prepare this dish. Serve it at lunches, feasts, events, holidays, functions, get-togethers, dinners, or festivals. It contains olive oil, yellow onion, garlic, ginger, curry powder, ground cumin, turmeric, black pepper, red lentils, salt, light coconut milk, vegetable broth, tomatoes, spinach, lemon juice, and cilantro. This dish is perfect for people who have a nut allergy, as there are no nuts in this recipe. Pair this meal with coconut rice, garlic bread, vegan naan, garden salad, basmati rice, sourdough bread, or roasted cauliflower. Keep this Vegan One-Pot Curried Lentil Soup with Spinach in the refrigerator for 4 days.
STATS:
- Total Time: 40 minutes
- Course: Main
- Diet: Vegan
- Serving Size: 1½ cups
- Cooking Time: 30 minutes
- Servings: 6
- Calories: 275 kcal
- Preparation Time: 10 minutes
- Cuisine: Indian
EQUIPMENT:
- Large soup pot
- Wooden spoon
- Can opener
- Ladle
- Measuring spoons
- Knife
- Cutting board
- Measuring cups
INGREDIENTS:
- 1 tbsp olive oil
- Quarter tsp black pepper
- 1 medium diced yellow onion
- Three minced garlic cloves
- 1 tbsp grated ginger
- Two tsp curry powder
- 1 tsp ground cumin
- Half tsp turmeric
- 1 can light coconut milk
- Half tsp salt
- 1 cup rinsed dried red lentils
- Four cups vegetable broth
- 1 can diced tomatoes
- Four cups chopped spinach
- 1 tbsp lemon juice
- Two tbsp cilantro
INGREDIENT NOTES:
OLIVE OIL:
- This helps to cook the vegetables and gives taste at the start of cooking. Olive oil gives a richer flavor to the soup. You may use canola oil as per your preference.
RED LENTILS:
- Lentils cook quickly and become naturally creamy in the soup. You may use yellow lentils as an alternative.
LIGHT COCONUT MILK:
- It makes the soup creamy and gives richer texture to the dish. You may use unsweetened oat cream as another choice.
VEGETABLE BROTH:
- This broth gives savory taste to the soup. You may use water with vegetable bouillon cubes as a substitute.
LEMON JUICE:
- Lemon juice makes the flavors bright in the soup. It also maintains the richness of the recipe. You may use green onions as per your choice.
INSTRUCTIONS:
- First, warm olive oil in the pot over a moderate flame and cook the onion for 5 minutes.
- Cook garlic and ginger for one minute, then add curry powder, cumin, salt, turmeric, and black pepper.
- Stir for 30 seconds, then add vegetable broth, diced tomatoes, coconut milk, & red lentils.
- Mix the ingredients and boil the soup gently.
- Then reduce the flame and simmer the soup after covering the pot for 25 minutes.
- Stir occasionally and cook chopped spinach for 3 minutes.
- Add lemon juice, then taste the seasonings and garnish the soup with cilantro.
TIPS:
- Rinse the lentils properly, then cook to remove extra starch.
- Include extra broth if you want to make the soup thinner.
- Stir the spinach in the last few minutes of cooking to keep it green for longer.
STORAGE INFORMATION:
FRIDGE:
- Cool the soup properly, then add it to the box to keep for 4 days.
FREEZER:
- Freeze the meal in the container for 90 days.
FAQs:
Can I include green or brown lentils in this soup?
- Yes, they work best, but cook them for a longer time.
How can I make this soup spicy?
- You may add chili flakes, cayenne pepper, or fresh chili during cooking.
Is frozen spinach a good choice for this recipe?
- Yes, it works best, but fresh spinach gives better results.
Can I exclude coconut milk from this dish?
- Yes, you may use oat cream, extra vegetable broth, or soy cream instead.
NUTRITIONAL INFORMATION:
Iron: 4.8 grams
Total Carbs: 32 g
Vitamin A: 5,250 IU
Calories: 275 kcal
Fiber: 9 grams
Calcium: 110 mg
Protein: 12 grams
Sodium: 510 mg
Net Carbs: 23 grams
Potassium: 710 mg
