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A bowl of curried lentil soup shows chopped carrots and spinach in the bowl.

Vegan Lentil Soup

Sit down to a bowl of vegan lentil soup made hearty with brown rice, spinach, diced potatoes and all the right spices. Let your comfort food find it's healthy groove!
Course Soup
Cuisine Indian
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 40 minutes
Servings 6
Calories 380kcal



  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 cloves garlic minced
  • 2 cups chopped carrots
  • 2 cups chopped potatoes (with peel)
  • 4 cups water
  • 4 cups low sodium vegetable stock
  • 14.5 ounces canned stewed tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon tamari (or soy sauce)
  • 2 teaspoons curry powder
  • ½ teaspoon ground turmeric
  • 2 cups dried brown lentils
  • 1 cup cooked brown rice
  • 10 ounce frozen spinach , thawed
  • salt and pepper to taste


  • In a pot, add oil and sauté onion over medium heat until the onion is tender, about 5 minutes. Add chopped garlic and cook for about a minute.
  • Add chopped carrots and potatoes and cook until vegetables begin to become tender.
  • Add water, broth, tomatoes, tomato paste, tamari (or soy sauce), curry, and turmeric. Stir together. Then add dried lentils. Bring to a boil and cover and reduce heat to low so that it comes to a gentle simmer. Cook until lentils are tender, about 35 minutes
  • Once lentils are tender, stir in cooked brown rice, and spinach. Salt and pepper to taste. Cook until spinach is heated through then remove from heat. Allow to cool for 10 minutes. Either transfer to serving dishes or for meal prepping, transfer to sealable containers. This will keep in the fridge for up to 7 days or in the freezer for up to 2 months.
  • To serve, place individual servings in a bowl and cook in a microwave until heated through. Garnish with chopped green onions, tomatoes, and/or coconut yogurt.


Calories: 380kcal | Carbohydrates: 65g | Protein: 21g | Fat: 3g | Sodium: 487mg | Potassium: 1302mg | Fiber: 25g | Sugar: 8g | Vitamin A: 13310IU | Vitamin C: 19mg | Calcium: 165mg | Iron: 7.7mg