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–+ servings
Warm turmeric lentil soup with spinach and potatoes in a rustic Mediterranean setting.

Turmeric Lentil Soup (Easy and Healthy)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 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 (1.25 L) vegetable broth or chicken broth
  • 1 can crushed tomatoes 15 oz / 400 g can
  • 1 cup (200 g) dried lentils green or brown
  • 1 pound (450 g) potatoes peeled and cut into bite-size chunks
  • 5 ounces (150 g) spinach
  • ¾ teaspoon salt more or less to taste + black pepper
  • 1 wedged lemon for serving + optional Greek yogurt and brown rice

  • 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.
    Step 1 Chopped onions and carrots sautéing with turmeric in olive oil in a pot.
  • 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.
    Step 2 Lentils, tomatoes, spinach and potatoes simmering gently in broth.
  • 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.
    Step 3 Creamy turmeric lentil soup served warm and ready to eat.
Substitutions
  • 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.
 
Tips
  • 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.
 
Storage
Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
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