Curried Lentil Soup (Vegan High-Protein)

This Curried Lentil Soup is creamy, vibrant and packed with warming curry flavours and it comes together in 30 minutes. It is naturally high in protein, plant-based, gluten-free and contains a host of vitamins and minerals.

I love a 30-minute mid-week meal and this curry-soup recipe is ideal for those busy evenings, as it is ready with minimal prep time and delivers of maximum flavour. It is also one of those recipes that will taste even better in a couple of days, so it’s also a great option for meal prep, or for popping in your freezer for a rainy day. It may be spring, but some of the nights are still chilly, and this vibrant, wholesome and saucy meal will be just the perfect balance of cosy and nourishing.

Bowls of Curried Lentil Soup
Curried Lentil Soup Bowls

Why will I love this soup?

This is amazing:

  • A cross between a thick chunky soup and a creamy saucy curry
  • Mildly and warmly spiced
  • Packed with ginger, garlic and turmeric for overall wellbeing
  • High in fibre, vitamins and proteins
  • Naturally plant-based and dairy-free
  • Contains no gluten
  • Comes together in one pan
  • Ready in 30 minutes or less
  • Relies on store-cupboard ingredients
  • Saucy, creamy, vibrant and fresh
  • Cosy, nourishing, wholesome and delicious
  • Colourful, loaded with texture and interest
  • Delicious mopped up with bread
  • Great served with rice
  • Ideal for meal prep
  • Great for popping in the freezer

If you already love the sound of this curry soup then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.

What ingredients do I need?

You can see the ingredients with weights in the recipe card below and also see my favourites in the “shop the recipe” section.

For the soup:

  • Olive oil: for frying.
  • Leek: or you can use onion (white or red) for frying off at the start.
  • Garlic: for the rich lovely flavour.
  • Ginger: fresh is best for a great gingery fiery warmth to the meal.
  • Red pepper: or you can use orange, yellow or green for adding more vegetable goodness.
  • Spices: this relies on hot smoked paprika, ground cumin, and ground turmeric for a lovely balance of flavours.
  • Cherry tomatoes: I love using fresh tomatoes to make a lovely sauce, while have bits of sticky tomato, too.
  • Puy lentils: I use the pre-cooked pouches as they are so easy or you can cook your own. You can use also a tin of pre-cooked green lentils, which will also be great. Or, try swapping these for chickpeas or butterbeans.
  • Tahini: this adds creaminess and richness.
  • Tomato puree: for more tomato umami flavour.
  • Coconut milk: this creates the creamy sauce without being overly creamy.
  • Spinach: add in the spinach at the end to wilt and add more green goodness. You can use kale, too, just make sure to allow it to wilt for a little bit longer.
  • Lime: add this right at the end to cut through the spices and creaminess and lift the whole recipe.
  • Salt and pepper: always season as you go.

To serve:

  • Pumpkin seeds: these add some lovely texture and crunch on top and keeps this recipe nut-free.
  • Coconut yoghurt: swirl this through at the end for a lovely creaminess. I use the natural Cocos Organic yoghurt which is the best.
  • Fresh coriander and chilli: as a garnish.
  • Bread and/or rice: to serve work really well.

Is this gluten-free and nut-free?

This is naturally gluten-free and nut-free, as the recipe is.

How do I make this?

This curry soup comes together in a few steps:

  • Fry off the leek, garlic, ginger and pepper: until softening.
  • Add in the spices: and allow to fry off until fragrant.
  • Add in the tomatoes: and allow to burst.
  • Pour in most of the other soup ingredients: and bring to a gentle bubble.
  • Stir in the spinach and lime juice: and allow the leaves to wilt.
  • Ladle into bowls and top with your chosen toppings: and bread or rice.

How long will this last?

Once cool, keep this in the fridge in a sealed container for 2-3 days or in the freezer for 1 month. Allow to defrost before warming back up.

What else can I try?

For more 30-minute meal ideas:

A bowl of Curried Lentil Soup with a spoon

Curried Lentil Soup (Vegan High-Protein)

Yield: 3-4
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

This Curried Lentil Soup is creamy, vibrant and packed with warming curry flavours and it comes together in 30 minutes. It is naturally high in protein, plant-based, gluten-free and contains a host of vitamins and minerals.


  • 1 tbsp olive oil
  • 1 leek (or onion), thinly sliced or chopped
  • 3 garlic cloves, crushed
  • 1-inch piece ginger, grated and peeled
  • 1 red pepper, small dice
  • ½ tsp hot smoked paprika
  • ½ tsp ground cumin
  • ½ tsp ground turmeric
  • 240g cherry tomatoes, halved
  • 1 x 250g pouch pre-cooked puy lentils (or 1 tin, drained)
  • 2 tbsp runny smooth tahini
  • 2 tbsp tomato puree
  • 1 x 400ml tin coconut milk
  • 60g spinach
  • 1 lime, juiced
  • Salt and pepper

To Serve:

  • 3-4 tbsp pumpkin seeds
  • 3-4 tbsp coconut yoghurt
  • Fresh coriander, freshly sliced chilli
  • Bread or rice


  1. Heat a large non-stick pan with olive oil and once hot, add the leek, garlic, ginger and pepper. Fry off for 5 minutes, stirring often to soften the vegetables.
  2. Add the paprika, cumin, turmeric and some salt and pepper and fry off for 1 minute, until fragrant.
  3. Add in the cherry tomatoes and cook with a lid on for 5 minutes, until the tomatoes burst. Smash them lightly with the wooden spoon or a fork.
  4. Now pour in the lentils, tahini, tomato puree and coconut milk and stir well. Bring to a gentle bubble and cook over a medium heat with a lid on for 10 minutes, until warmed through.
  5. Stir in the spinach and lime juice and cook for 2 minutes, to wilt the leaves.
  6. Ladle into bowls and serve topped with some pumpkin seeds for crunch, coconut yoghurt, fresh herbs, chilli and your favourite breads or rice.
  7. Enjoy straight away or allow to cool and store in a sealed container in the fridge for 2-3 days or the freezer for 1 month. Allow to defrost and warm back up.

Shop the recipe

Stay in touch

I look forward to hearing what you think of this Curried Lentil Soup so please let me know in the comments below and leave a star review above. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on TwitterFacebook and Pinterest  – please say hello!

With curry soup love x

p.s. this recipe was first made with Natures Heart and their pumpkin seeds, but all opinions are my own and this blog post is not sponsored.

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