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Spicy Vegan Lentil Curry Soup (Comforting, Cozy & Meal-Prep Friendly)
If you’re craving a bowl of comfort that also happens to be packed with nutrition, this Spicy Vegan Lentil Curry Soup delivers in a big way. It’s warm, cozy, and deeply flavorful, thanks to protein-rich lentils and a blend of aromatic spices that simmer into a rich, creamy broth.
This is the kind of soup that works just as well for a busy weeknight as it does for meal prep. It’s hearty without being heavy, naturally vegan, and easy to customize based on your spice tolerance or whatever veggies you have on hand.
Best of all, it only requires about 10 minutes of prep and comes together in about 45 minutes, making it realistic for real life.
Trust me — one spoonful and you’ll understand why this soup is on repeat.
Why You’ll Love This Healthy Vegan Soup Recipe
- High in plant-based protein and fiber
- Warm, spicy, and deeply satisfying
- Naturally vegan and dairy-free
- Easy to customize with veggies or spice level
- Great for leftovers and meal prep
- Only 300 calories per serving, so perfect if you are following a calorie-deficit diet
Ingredients
- 1 cup dried lentils, rinsed and drained
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- 1 can (14 oz) coconut milk
- 4 cups vegetable broth
- 1 cup diced tomatoes (canned or fresh)
- 2 cups spinach or kale, roughly chopped
- Salt and black pepper, to taste
- Chopped fresh cilantro, for garnish (optional)
Instructions
Sauté the aromatics
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes, until soft and translucent. Stir in the garlic and ginger and cook for another 30–60 seconds until fragrant.
Bloom the spices
Add the curry powder, cumin, and turmeric. Stir well and cook for about 1 minute to allow the spices to bloom and deepen in flavor.
Simmer the soup
Add the lentils, coconut milk, vegetable broth, and diced tomatoes. Stir to combine, bring to a gentle boil, then reduce heat and simmer uncovered for 25–30 minutes, or until the lentils are tender.
Add the greens
Stir in the spinach or kale and cook for another 5 minutes, just until wilted. Season with salt and pepper to taste.
Serve and enjoy
Ladle into bowls and garnish with fresh cilantro if desired. Serve on its own, with crusty bread, or over rice for a heartier meal.
Tips & Easy Customizations
- Adjust the spice: Add red pepper flakes or cayenne for extra heat, or reduce curry powder for a milder version
- Make it thicker: Simmer uncovered a bit longer or blend a portion of the soup
- Add veggies: Bell peppers, cauliflower, carrots, or sweet potatoes work beautifully
- Meal prep friendly: Flavors deepen overnight, making leftovers even better
Storage & Reheating
- Store in an airtight container in the refrigerator for up to 4–5 days
- Reheat gently on the stovetop or microwave
- Freezes well for up to 2 months
Nutrition Information (Per Serving)
- Servings: 4
- Calories: ~300 kcal
- Fat: 12 g
- Protein: 15 g
- Carbohydrates: 40 g
How to Boost the Protein in This Soup
This soup is already hearty and satisfying, but if you want to turn it into a more filling, meal-level option, adding a bit more protein is easy. Here are simple ways to boost protein without sacrificing flavor or texture.
Add extra lentils
Increase the lentils from 1 cup to 1½ cups. This raises the protein and fiber content while keeping the soup thick and comforting.
Stir in red lentils
Red lentils cook quickly and blend seamlessly into the broth. Add ½ cup dry red lentils when simmering for an easy protein upgrade.
Blend in silken tofu
Blending ½ cup silken tofu into the soup adds a creamy texture and a significant protein boost without changing the flavor.
Use high-protein plant milk
Swap half of the coconut milk for soy milk or pea milk to increase protein while keeping the soup rich.
Serve with a protein-rich side
Pair the soup with high-protein bread, a lentil flatbread, or a side of edamame or chickpeas to round out the meal.
How to Adapt This Soup for GLP-1–Friendly Eating or Low-Appetite Days
On low-appetite days, especially when using GLP-1 medications, soups like this can be a lifesaver. They’re warm, easy to digest, and customizable for smaller portions.
Start with smaller servings
A small bowl can be surprisingly filling. You can always go back for more if your appetite allows.
Blend for a smoother texture
If chewing feels unappealing or nausea is present, blending the soup fully can make it easier to tolerate.
Go lighter on the spice
Reducing curry powder or skipping added heat can help prevent stomach discomfort on sensitive days.
Focus on protein first
Even a small portion can be nourishing if you boost protein with tofu, lentils, or high-protein plant milk.
Sip slowly and listen to your body
This soup works well as a “slow meal,” allowing you to eat at a comfortable pace without pressure.
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