Vegan Lentil Dal and Spinach Soup
Lentil Dal Soup
Warm, comforting vegan dal infused with aromatic spices and fresh spinach. A nourishing, plant-based soup that's naturally protein-rich and deeply satisfying.
This Vegan Lentil Dal and Spinach Soup is pure comfort in a bowl. There's something magical about the way warming spices like cumin, turmeric, and coriander transform simple lentils into something incredibly aromatic and deeply satisfying. The creamy texture comes naturally from the lentils themselves, while fresh spinach adds colour, nutrients, and a subtle earthiness that balances the warm spice blend perfectly. It's the kind of soup that fills you up without weighing you down.
What I love most about this recipe is how approachable it is for home cooks. You don't need any special ingredients or advanced cooking techniques—just a good pot and about 35 minutes. It's naturally vegan, high in protein and fibre, and absolutely delicious whether you serve it on its own or with warm naan or rice. Make a big batch because it tastes even better the next day as the flavours deepen and meld together.
Nutrition (per serving)
Directions
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1
Rinse the red lentils under cold water until the water runs clear. Set aside.
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2
Heat olive oil in a large pot over medium heat. Add cumin seeds and let them sizzle for about 30 seconds until fragrant.
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3
Dice the onion and add it to the pot. Cook for 3-4 minutes, stirring occasionally, until softened and golden.
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4
Mince the garlic and ginger, then add to the pot along with turmeric, ground coriander, and chilli flakes. Stir constantly for about 1 minute until the spices become aromatic.
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5
Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until the lentils are completely soft and breaking down.
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6
Stir in the coconut milk and fresh spinach. Cook for 2-3 minutes, stirring gently, until the spinach is wilted and well combined.
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7
Squeeze in the fresh lemon juice and season with sea salt and black pepper to taste. Stir well.
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8
Ladle the soup into bowls and garnish generously with fresh cilantro. Serve hot and enjoy!
Ingredients
- Red lentils:1 cup
- Vegetable broth:4 cups
- Coconut milk:½ cup
- Fresh spinach:3 cups
- Onion:1 medium
- Garlic cloves:3 cloves
- Fresh ginger:1 tbsp
- Cumin seeds:1 tsp
- Ground turmeric:1 tsp
- Ground coriander:¾ tsp
- Dried red chilli flakes:¼ tsp
- Olive oil:2 tbsp
- Fresh lemon juice:2 tbsp
- Sea salt:1 tsp
- Black pepper:½ tsp
- Fresh cilantro:2 tbsp
Tips & Notes
- For a smoother soup, use an immersion blender to blend half of it, leaving some texture.
- If your soup is too thick, thin it with additional vegetable broth or hot water.
- You can prepare this soup ahead of time—it keeps well in the fridge for up to 4 days and actually tastes better as leftovers.
- Try adding a squeeze of fresh lime juice instead of lemon for a slightly different flavour profile.
- Serve with warm naan bread, rice, or crusty bread for a complete meal.
