This turmeric lentil soup is a cozy, nourishing meal packed with plant-based protein and anti-inflammatory turmeric that leaves you feeling light yet satisfied.
For more easy soups, check out our Mediterranean chickpea soup, creamy red lentil soup, black bean soup, and Mediterranean white bean stew.
A Cozy, Nourishing Meal for Everyday Wellness
This turmeric lentil soup is the kind of meal that warms you from the inside out 🥣. It’s nutritious, protein-rich, and naturally low in saturated fats, making it perfect for anyone who loves simple, wholesome cooking.
Packed with fiber-rich lentils, golden turmeric, tender potatoes, and fresh spinach, it brings comfort to your table while fitting beautifully into a Mediterranean-style eating pattern.
Louise and I love making this on cool evenings after a relaxing walk along the Pesaro seaside 🌊. The scent of sautéed garlic, onion, and spices fills the kitchen and reminds us why we started cooking this way in the first place.
Whether you are looking for a healthy lentil soup recipe or an easy one pot lentil soup, this dish is a cozy way to support a balanced diet and enjoy the goodness of plants 🌿.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Extra virgin olive oil: adds a rich Mediterranean flavor and healthy fats. You can use avocado oil or a splash of water for an oil-free cooking option.
- Carrots: bring natural sweetness and color. Try sweet potatoes or bell peppers for a twist.
- Onion: forms the aromatic base. Swap with shallots or leeks for a milder flavor.
- Garlic: gives the soup its classic Mediterranean aroma. Use garlic powder in a pinch.
- Turmeric and curry powder: provides warmth and color while making this a perfect anti inflammatory lentil soup. You can use curry powder for a bolder taste.
- Diced tomatoes: create a flavorful base. You can use crushed tomatoes or tomato passata.
- Lentils: green or brown lentils work best. Red lentils make a softer, creamier hearty lentil vegetable soup.
- Potatoes: make the soup creamy and filling. Try cauliflower or parsnips for a lighter vegetarian turmeric soup.
- Vegetable broth: we use bouillon powder dissolved in water, which keeps groceries lighter and lasts for weeks. Use chicken broth if you follow a flexitarian diet.
- Spinach: adds color and nutrients. Use kale or Swiss chard for extra texture.
How to Make Turmeric Lentil Soup
Step 1. Build the Flavor Base
Heat olive oil in a large pot over medium heat. Add the roughly chopped onion and carrots and cook for about 3 minutes until they start to soften and smell sweet. Stir in the grated garlic, turmeric, curry powder, and a pinch of red pepper flakes. Cook for 1 more minute, stirring often, to release all the beautiful aromas that make this soup taste so comforting.
Step 2. Simmer Until Tender
Pour in the vegetable or chicken broth, then add the diced tomatoes, lentils, and potatoes cut into chunks. Season with salt and pepper. Bring to a gentle simmer and cook for 25 to 30 minutes, or until the lentils and potatoes are soft and creamy.
Once the lentils are tender, stir in the spinach and let it wilt for 2 minutes. The bright greens make the soup fresh, vibrant, and packed with nutrients.
Step 3. Taste and Serve
Taste and adjust for salt. Serve your soup warm with brown rice, a squeeze of lemon, a spoon of low-fat Greek yogurt, or crunchy toppings like pickled red onions or scallions. It’s a healthy lentil soup recipe that feels hearty, balanced, and satisfying.
Tips
- Sauté the veggies slowly: take your time with the onion, carrot, and celery to build a rich base that gives this Mediterranean lentil soup deep flavor.
- Simmer gently: keep the heat on medium-low so the lentils cook evenly and stay tender without falling apart.
- Use bouillon powder for the broth: we usually dissolve bouillon powder in water instead of using cartons of vegetable broth or chicken broth because it makes groceries lighter and a small tub lasts for weeks.
- Adjust the consistency: if your soup is too thick, add a splash of hot water or broth; if too thin, simmer uncovered for a few minutes.
- Add spinach at the end: stir it in right before serving so it stays bright green and nutrient-rich.
- Finish with freshness: a squeeze of lemon or a spoon of yogurt brightens the flavor and makes this an immune boosting soup recipe perfect for any season.
Frequently Asked Questions
Yes, but keep in mind that red lentils cook faster and break down more, giving you a softer, creamier texture that still works really well for such a healthy lentil soup recipe.
Absolutely. This soup tastes even better the next day as the flavors blend together. Just store it in the fridge for up to 4 days or freeze it for up to 3 months.
Yes, thaw it first and squeeze out the extra liquid before adding it near the end of cooking.
Sure. You can use cauliflower, sweet potatoes, or extra carrots for texture while keeping it a high fiber soup recipe.
It pairs beautifully with crusty bread, brown rice, or a simple green salad.
More Easy Lentil Recipes
- 30 Easy Lentil Recipes
- Lentil patties
- Lentil chili
- Lentil bolognese
- Lentil curry
- Lentil pasta
- Curry lentil soup
- Lentil vegetable soup
- Lentil pumpkins stew
If you tried this Turmeric Lentil Soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Turmeric Lentil Soup (Easy and Healthy)
Ingredients
- 2 tablespoons olive oil
- 1 onion roughly chopped
- 2 carrots roughly chopped
- 3 cloves garlic grated
- 2 teaspoons curry powder
- 1 teaspoon turmeric powder
- ¼ teaspoon red pepper flakes adjust to taste
- 5 cups vegetable broth or chicken broth
- 1 can crushed tomatoes 15 oz / 400 g can
- 1 cup dried lentils green or brown
- 1 pound potatoes peeled and cut into bite-size chunks
- 5 ounces spinach
- ¾ teaspoon salt more or less to taste + black pepper
- 1 wedged lemon for serving + optional Greek yogurt and brown rice
Instructions
- Build the Flavor Base: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 onion and 2 carrots and cook for 3 minutes until softened.Stir in 3 cloves garlic (grated), 2 teaspoons curry powder, 1 teaspoon turmeric powder, and ¼ teaspoon red pepper flakes. Cook for 1 more minute while stirring to bring out the flavors.
- Simmer the Soup: Add 5 cups vegetable broth, 1 can crushed tomatoes, 1 cup dried lentils (rinsed), and 1 pound potatoes (diced). Season with ¾ teaspoon salt and pepper. Bring to a gentle simmer and cook for 25 to 30 minutes, or until the lentils and potatoes are soft and tender.Stir in 5 ounces spinach and cook for 2 minutes until wilted. This adds a fresh taste and bright color to your soup.
- Taste and Serve: Check for seasoning and adjust if needed. Serve warm with a squeeze of lemon, a spoon of low-fat Greek yogurt, or some crusty bread for a cozy, nourishing meal.
Notes
- Extra virgin olive oil → avocado oil or a splash of water for an oil-free option.
- Carrots → sweet potatoes or bell peppers for extra color and sweetness.
- Onion → shallots or leeks for a milder, slightly sweeter flavor.
- Garlic → garlic powder or minced shallot if you’re out of fresh garlic.
- Turmeric and curry powder → use curry powder only for a deeper, spiced flavor.
- Diced tomatoes → crushed tomatoes or tomato passata for a smoother texture.
- Lentils → red lentils for a creamier hearty lentil vegetable soup.
- Potatoes → cauliflower or parsnips for a lighter vegetarian turmeric soup.
- Vegetable broth → bouillon powder dissolved in water, or chicken broth for a flexitarian version.
- Spinach → kale or Swiss chard for more bite and texture.
- Sauté the veggies slowly: take your time with the onion, carrot, and celery to build a rich, flavorful base.
- Simmer gently: cook on medium-low so the lentils stay tender and soak up all the flavor.
- Use bouillon powder for the broth: dissolve it in water instead of using cartons of broth to keep groceries lighter and make a small tub last for weeks.
- Adjust the consistency: if the soup is too thick, add a little hot water or broth; if too thin, simmer uncovered.
- Add spinach at the end: stir it in just before serving to keep it bright green and full of nutrients.
- Finish with freshness: add lemon juice or a spoon of yogurt for brightness.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
I made this yesterday and is always yummy. and healthy soup ..I make this lentil soup atleast 2 times a week.. but I escape sometimes to put potatoes.
Hi Lyn! I just love hearing that it’s a twice-a-week favorite! Skipping the potatoes still works beautifully 🙂 Thank you for trying the recipe and for taking the time to leave a comment. All the best,
Louise
You mention the thyme in your description, and yet, there appears to be no thyme in the list of ingredients. What’s up with that?
Thanks for catching that, Andrea. We made this soup with and without thyme, and we preferred the version without – so Nico decided to remove it form the ingredient list but forgot to update the introduction. It has now been corrected.
You can make it with or without thyme (0.5-1 tsp is enough) if you like it 🙂
Thanks again and have a great weekend.