We are creeping in on soup season folks and lots of it! This healthy curry lentil soup will take your taste buds on a trip to India and leave you feeling full and cozy.
This curry lentil soup is a fantastic vegan weight loss meal because it is low in fat, oil-free, and loaded with vegetables. Eating soup is such a great weight loss meal because of the high water content, which in turn helps you feel fuller.
Per Dr. McDougal’s recommendations, he suggests you eat soup or salad before your starch so you fill up on the lowest calorie-dense foods first. While this soup is slightly high in calories than a normal veggie soup, it is incredibly filling and full of nutrients.
How to make healthy curry lentil soup
This healthy curry lentil soup comes together in 30 minutes and it is a one-pot wonder recipe!
Start by sauting the onion and garlic in about 2 tablespoons of water to keep it oil-free. Cook until tender and then add in the celery, carrots and apple and cook for another 2-3 minutes. Then add in the curry and tumeric with a splash of water. This allows the spices to get nice and fragerant and form a paste like consistency. Cook the spice for about a minute.
Then you are going to add in the lentils, veggie stock, salsa and water. For the salsa, I prefer my curry lentil soup spicy so I opted for the hottest salsa I could find, which is at Whole Foods, literally so spicy! Alternatively, you can use a mild salsa for little to no spice. Stir well to combine and cook for about 12-15 minutes, or until the lentils are soft.
Next comes the remaining ingredients, the beans, chickpeas, pre-steamed potatoes, frozen corn and peas, and spinach. For the potatoes, just pop them in the mircowave on the potato setting for the quickest cook time.
Hope you LOVE this soup! It’s:
Creamy
Oil-free
Whole food plant-based
Nourishing
Satisfying
For the spice lovers
Versatile
Comforting
& Extremely delicious
If you try this healthy curry lentil soup, let me know! Leave a comment, rate it, and don’t forget to tag a photo #oatmalk on Instagram. Cheers, friends!
Healthy Curry Lentil Soup
Equipment
- Non-stick pot
- Blender/ Immersion blender
Ingredients
- 1 small onion
- 2 garlic cloves
- 2 celary stalks
- 2 carrots
- 1/2 apple
- 1 cup chopped cauliflower
- 1 zucchini
- 1 bag baby spinach
- 1 can chickpeas drained and rinsed
- 1/2 can Great northern beans
- 2 small potatoes
- 1 cup red lenitls
- 1 cup frozen corn
- 1 cup frozen peas
- 1 jar hot salsa
- 1/4 tsp cinnamon
- 1 tsp curry powder
- 1/2 tsp tumeric powder
- 1 8oz box low sodium vegetable stock
- 3 cups water
Instructions
- Heat a large non-stick pot over medium heat. Add in a splash of water and saute the onions and garlic until golden in color.
- Add celery, carrot, and apple and sauté for another 2-3 minutes. Then add in the curry powder and turmeric powder and stir. Cook for 1-2 minutes more, stirring occasionally. This allows the spices to toast and get fragerant.
- Add vegetable broth and salsa and increase heat to medium high. Bring to a low boil. Then add lentils and stir. Once the mixture comes back to a low bubble, reduce heat to low or until you achieve a gentle simmer.
- Add in the frozen peas and corn, chickpeas, beans, pre-steamed potatoes and spinach. Simmer the soup uncovered, stirring occasionally, for 12-16 minutes or until the carrots and lentils are tender (red lentils cook pretty quickly, so if you’re using other lentils, adjust cook time as needed).
- Once the lentils have finished cooking, take your immersion blender and blend until desired consistency. I prefer a little chunkiness, so I blended until most of the veggies were pureed. If you don't have an immersion blender, you can transfer the soup to a regular blender and blend in batches.
- Taste and adjust the flavor as needed. I prefer to add salt per individual bowl but you can certainly add salt to the entire soup.
- Divide between serving bowls and garnish with fresh herbs and lemon juice or a little fresh coconut milk or cream (optional). Store cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop until hot, adding more vegetable broth to thin as needed.
