Lentil Soup with Spinach
A fiber-rich Lentil Soup with Spinach includes corn milk, turmeric, and other warming spices. Packed with plant protein and leafy greens, it's an anti-inflammatory soup that's naturally vegan and will be good to your gut.
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There’s something so magical about building a simple soup from scratch using only humble ingredients. This Lentil Soup with Spinach is creamy, cozy and packed with nourishing ingredients that feel satisfying and restorative.
Red lentils cook quickly and break down to create a naturally creamy texture that’s loaded with plant-based protein. The addition of plant-based milk adds a creaminess that keeps this soup dairy-free and vegan.
Turmeric and other warming spices help develop a curried lentil soup that leans in on anti-inflammatory qualities. A focus on fiber comes from the lentils, fresh spinach, and a surprising splash of corn milk, all resulting in a gut-healthy soup that’s ready in about 45 minutes.
Whether you’re looking for an easy weeknight dinner or a wholesome vegan soup to keep on hand for lunches, this humble recipe delivers on all fronts.
Ingredients YOu’ll Need
Built from scratch, this anti-inflammatory soup relies on simple, budget-friendly ingredients and fresh aromatics. It starts with the basics of many soup recipes and builds layers of flavor throughout the cooking process.
- Olive oil – The foundation for sautéing, helping soften vegetables. Keep the bottle nearby to drizzle more for serving.
- Onion, carrots and celery – The classic aromatic trio creates a savory, slow-developed base for any hearty soup.
- Garlic and fresh ginger – Essential anti-inflammatory ingredients that add warmth, depth and gentle heat.
- Turmeric, cumin and coriander – The spice blend that gives this curried lentil soup its golden color and signature earthy flavor.
- Kosher salt and black pepper – Simple seasonings that enhance and balance all the flavors.
- Red lentils – The star ingredient, providing plant-based protein, fiber and a naturally creamy texture.
- Vegetable stock – Creates a rich, savory liquid base that allows the lentils and spices to shine. You can use store-bought or make your own vegetable stock from scraps.
- Corn milk – A plant-based milk that adds subtle sweetness and creaminess, along with another hit of fiber. You can substitute any unsweetened plant milk to give the soup a silky finish without dairy.
- Fresh spinach – A nutrient-dense leafy green that adds color, texture and extra anti-inflammatory benefits.
- Fresh lemon juice – Brightens the finished soup and balances the earthy spices.
- Parsley, cilantro and red pepper flakes (optional) – Fresh herbs and a touch of heat add contrast and add a nice finishing touch for serving.
How to Make This Lentil Soup
This curried lentil soup comes together in one pot and requires minimal effort, making it perfect for weeknight cooking and weekend meal prep. Red lentils cook quickly, so it can go from stovetop to tabletop in about 45 minutes.
Start with the aromatics. Heat olive oil in a large Dutch oven or soup pot over medium heat. Add the onion, carrots and celery, and cook for 6 to 8 minutes. Stir occasionally, until softened and fragrant.
Add garlic and ginger. Stir in the garlic and freshly grated ginger. Cook for about 30 seconds, just until aromatic.
Bloom the spices. Add turmeric, cumin, coriander, salt and pepper. Stir well to coat the vegetables and cook for another 30 seconds. This step helps deepen the flavor and unlock the full potential of the spices.
Simmer the lentils. Add the rinsed red lentils and vegetable broth. Cover and bring to a boil, then reduce heat and simmer for 15 to 18 minutes. The lentils should be tender and beginning to break down.
Make it creamy and add greens. Stir in the chopped spinach and corn milk. Continue simmering for 3 to 5 minutes, until the spinach is wilted and the soup becomes creamy.
Finish with brightness. Remove from heat and squeeze in fresh lemon juice. Taste and adjust seasoning as needed.
Serve and garnish. Ladle the soup into bowls and finish with a drizzle of olive oil, chopped parsley and cilantro, and red pepper flakes for a little added heat.
What Makes This An Anti-Inflammatory Soup
This curried lentil soup is filled with fiber and warming spices. If you’re looking for an anti-inflammatory soup, this recipe was thoughtfully developed with that in mind.
- Lentils: Rich in fiber and plant protein to support digestion and fullness.
- Turmeric and ginger: Traditionally used to support anti-inflammatory balance.
- Spinach: Adds fiber and beneficial plant compounds.
- Corn milk: A creamy, dairy-free base that keeps the soup light while complementing the natural sweetness of the lentils and vegetables.
This recipe was developed specifically with Maïzly corn milk, which adds even more fiber to the soup.
Whether you’re looking for a hearty anytime soup or need to add more fiber to your diet, this soup is worth it’s weight in liquid gold (from the turmeric, of course). If you give it a try, please leave a rating and review to help others find their way to this wholesome recipe.
Lentil Soup with Spinach
Ingredients
- 2 tablespoons olive oil, plus more for serving
- 1 small yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 teaspoon freshly grated ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
- 1½ cups dried red lentils, rinsed
- 5 cups vegetable stock, or 4 cups + 1 cup water
- 1 cup Maïzly corn milk, or other plant-based milk alternative
- 2 cups fresh spinach, roughly chopped
- ½ lemon, juiced
- Fresh chopped parsley, for serving
- Fresh chopped cilantro, for serving
- Red pepper flakes, optional, for serving
Instructions
- Heat olive oil in a large Dutch oven or soup pot over medium heat. Add onion, carrots and celery. Cook for 6 to 8 minutes, stirring occasionally, until softened.
- Stir in garlic and ginger. Cook for 30 seconds, until fragrant.
- Add turmeric, cumin, coriander, salt and black pepper. Stir to coat the vegetables and cook for another 30 seconds to bloom the spices.
- Add lentils and vegetable broth (or vegetable broth plus water). Cover and bring to a boil. Once boiling, reduce heat and simmer for 15 to 18 minutes, until lentils are tender.
- Stir in the chopped spinach and corn milk. Simmer for about 3 to 5 minutes, until spinach is wilted and the soup is creamy.
- Remove from heat and squeeze in lemon juice. Taste and adjust for salt, as needed.
- Serve warm with a drizzle of olive oil, a sprinkling of fresh chopped parsley and cilantro, and red pepper flakes (optional) for heat.
Notes
- This recipe was developed with Maïzly corn milk to add even more fiber to the dish. Corn milk has a mild flavor and works well, though you can substitute any unsweetened plant-based milk.
- A standard store-bought carton of vegetable stock has 4 cups. If you’re not using homemade vegetable stock, you can use 1 carton + 1 cup of water to get the 5 cups of liquid to cook the lentils.
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