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Recipe: Curried Red Lentil Soup


As we recently discussed in our article, Lentils Found to Reduce High Blood Pressure, studies have found that lentils can help diminish high and reverse age-related decline in blood vessel health.

So today, we’re sharing a simple and delicious lentil soup recipe that’s sure to be a hit.

Vegan, Gluten and -Free One-Pot Lentil Curry Soup

The plant-based recipe is courtesy of Melissa Groves, registered dietitian and owner of Avocado Grove Nutrition & Wellness.

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She says, “I love lentils because they are an extremely affordable source of plant-based protein, and they cook quicker than any other legume. They’re high in , making them a great addition to any plant-based diet, and high in fiber, making them a heart healthy choice for everyone.”


  • 2 tablespoons
  • 1 medium onion, diced
  • 1 cup , diced
  • 2 cups red lentils
  • 28-ounce can diced tomatoes
  • 1 tablespoon curry powder
  • 2 cups baby spinach
  • 1/2 teaspoon salt
  • 1 tablespoon lemon juice


  1. In a large stockpot, sauté the onion in the olive oil over medium-high heat and cook for 5 minutes.
  1. Add the carrots, and cook for an additional 5 minutes.
  1. Add the tomatoes, 8 cups of , lentils, and curry powder. Cover and turn down heat to medium-low. Simmer for 25 to 30 minutes, until lentils are soft.
  1. Stir in the spinach, salt, and lemon juice, until spinach is wilted.


Prep time: 5 mins

Cook time: 40 mins

Total time: 45 mins

Yield: 12 cups

Nutrition information per serving: 170 calories; 2.9 g total fat (0.4 g sat); 0 mg ; 129 mg sodium; 27.7 g total ; 11.8 g fiber; 4.9 g sugar; 9.8 g protein; 43 mg calcium; 4 mg iron; 687 mg .

Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

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