Vegan Indian Spiced Lentil Soup

Warm up with this hearty, vegan Indian Spiced Lentil Soup! This easy recipe is perfect for meal prep and packed with plant-based protein, is gluten-free and bursting with flavour.

A bowl of spiced lentil soup garnished with yoghurt and coriander, with a blue cloth and another bowl in the background.

There’s something truly wonderful about a warming bowl of spicy lentil soup. As you may know from my other recipes like, Oven Baked Indian Salmon and Easy & Healthy Chicken Curry, I love Indian flavours and this Indian Spiced Lentil Soup is no exception. This vegan recipe is full of vibrant flavours and packed with lots of nourishing ingredients, making it a great go-to for busy weeknights, meal prepping, or when you just need a cosy, satisfying dish.

Using staples like red lentils, curry powder, and vegetable stock, combined with plenty of hearty vegetables like butternut squash, onion, celery, and red peppers, this soup is not only healthy but also easy to make. Plus, it’s 100% plant-based, perfect for those looking for a wholesome vegan Indian soup option.

A bowl of Indian lentil soup garnished with yoghurt and coriander, with a blue cloth, a spoon and scattered lentils.

Why You’ll Love This Indian Lentil Soup

  • Vegan and Plant-Based -This soup is entirely vegan, making it a great choice for those following plant-based diets or simply trying to add more plant-based meals to their routine.
  • Protein-Packed – Thanks to red lentils, this soup provides a solid source of protein and fibre, which is especially great for balancing blood sugars.
  • Rich in Flavour – The combination of curry powder and seasonal vegetables like butternut squash creates a rich, slightly sweet, and spicy broth that’s deeply comforting.
  • Perfect for Meal Prep – Make a big batch and enjoy it all week. It’s even freezer-friendly!
A closeup of a sppon of Indian lentil soup n a bowl garnished with yoghurt and coriander, with a blue cloth and scattered lentils.

Nutritional Benefits of Indian Spice Lentil Soup

This Indian lentil soup is not only delicious but packed with nutritional benefits too:

  • Red Lentils: High in plant-based protein and fibre, lentils are excellent for promoting satiety and balancing blood sugar levels. They’re also rich in iron and folate, great for energy and overall health.
  • Butternut Squash & Red Peppers – A great source of vitamins A and C, as well as fibre. Their natural sweetness balances the spices in the soup.
  • High in Fibre, Plant Protein and Essential Nutrients – This hearty soup offers a nutritious, low-glycemic meal that will support balanced blood sugars.

Ingredients for Indian Spice Lentil Soup

ingeredients for spiced lentil soup including curry powder, stock cubes, chopped red pepper and butternut squash, carrots, celery, a red onion and a jar of red lentils

This recipe features simple yet nutrient-rich ingredients. Here’s what you’ll need to make this delicious lentil soup:

  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 carrots, chopped
  • 2 celery stalks, diced
  • 2 red (bell) peppers, chopped
  • 400g butternut squash, diced – I usually cheat and use a bag of the ready sliced butternut squash from Sainsbury’s
  • 4 teaspoons curry powder – I use a medium blend of curry powder, but use whatever you prefer
  • 150g dried red lentils – if you want to speed up the cooking time you could always use ready-prepared pouches or tins of lentils
  • 1 litre vegetable stock – Use high-quality low sodium stock cubes
  • Salt and pepper to taste

Step-by-Step Instructions How to Make Spicy Indian Lentil Soup

This Indian lentil soup recipe comes together in just a few simple steps.

celery, carrots and onion in a pan

Step 1: Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots and celery. Pop the lid on and cook for 5-7 minutes until softened.

Chopped butternut squash and red pepper in a pan

Step 2: Once the vegetables are softened, add the diced butternut squash and red pepper, give everything a mix and pop the lid back on and leave for another 5 minutes.

chucnk of vegetables in a pan coated with curry powder including chopped butternut squash, red pepper, celery, carrots and onion

Step 3: Add the curry powder. Stir well to coat the vegetables in the spice, allowing the curry to become fragrant for 1-2 minutes.

chunks of vegetables in a pan with curry powder and vegetable stock including chopped butternut squash, red pepper, celery, carrots and onion

Step 4: Pour in the vegetable stock. Stir everything and bring the mixture to a boil. Then reduce the heat and let it simmer for 20-25 minutes until the vegetables are tender.

smooth orange soup in a pan with the stick blender

Step 5: Taste the soup and season with salt and pepper as needed. Then either using a hand blender or food processor, blitz to your desired texture.

dried red lentils unmixed in a pan of soup

Step 6: Put the smooth soup back on a low heat and stir through the lentils. Let it simmer for 20 minutes until the soup has thickened and the lentils have softened.

Indian spiced lentil soup in a pan

Step 7: Ladle the soup into bowls and garnish with fresh herbs like cilantro, a squeeze of lime, or a dollop of coconut yoghurt for added creaminess.

Customising Your Lentil Soup

This recipe is incredibly versatile. Here are a few ideas for customising it:

  • Make It Spicier: Use a hot curry powder mix or add some cayenne pepper or chilli flakes for extra heat.
  • Add Greens: Toss in a handful of spinach or kale toward the end of cooking for an added nutrient boost.
  • Creamy Twist: If you prefer a creamier texture, stir in some coconut cream or yoghurt just before serving.

Storing your Soup

Refrigerator: Let the soup cool completely before transferring it to an airtight container. Store in the fridge for up to 5 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth if the soup thickens.

Freezer: Once cooled, portion the soup into freezer-safe containers or bags. Freeze for up to 3 months. To reheat, thaw overnight in the fridge, then warm on the stovetop or in the microwave until hot, stirring occasionally.

Diabetes Note


This Indian Lentil Soup is ideal for diabetes management. Lentils provide slow-releasing energy and fibre to help stabilize blood sugar, while butternut squash adds natural sweetness without spiking glucose. The curry powder, rich in anti-inflammatory turmeric, supports blood sugar control, making this a nutritious, low-glycemic meal.

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indian spiced lentil soup

indian spiced lentil soup

Recipe by Michelle

Warm up with this hearty, vegan Indian Spice Lentil Soup! This easy recipe is perfect for meal prep and packed with plant-based protein.

Course: SoupsCuisine: British IndianDifficulty: Very Easy
5.0 from 1 vote
Servings

6

servings
Prep time

10

minutes
Cooking time

55

minutes
Total time

1

hour 

5

minutes
Cook Mode

Keep the screen of your device on

Ingredients

  • 1 tbsp 1 olive oil

  • 1 large 1 onion, finely chopped

  • 2 medium 2 carrots, chopped

  • 2 stalks 2 of celery, chopped

  • 2 medium 2 red peppers

  • 400 g 400 butternut squash, diced

  • 4 tsps 4 curry powder

  • 1 litre 1 vegetable stock

  • 150 g 150 dried, red lentils

Directions

  • Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots and celery. Pop the lid on and cook for 5-7 minutes until softened.
  • Once the vegetables are softened, add the diced butternut squash and red pepper. Give everything a mix, pop the lid back on and leave for another 5 minutes.
  • Add the curry powder. Stir well to coat the vegetables in the spice, allowing the curry to become fragrant for 1-2 minutes.
  • Pour in the vegetable stock. Stir everything and bring the mixture to a boil. Then reduce the heat and let it simmer for 20-25 minutes until the vegetables are tender.
  • Taste the soup and season with salt and pepper as needed. Then either using a hand blender or food processor, blitz to your desired texture.
  • Put the smooth soup back on a low heat and stir through the lentils. Let it simmer for 20 minutes until the soup has thickened and the lentils have softened.
  • Serve with some fresh herbs, a squeeze of fresh lime or a dollop of coconut yoghurt.

Equipment

Tips and Notes

  • If you like it spicier use a hot curry powder mix or add some cayenne pepper or chilli flakes.
  • Store in the fridge for up to 5 days in an airtight container
  • Diabetes Note – This soup is a delicious and nutritious, low-glycemic meal that doesn’t have any carb counting requirements for type 1’s.

FAQs About Indian Lentil Soup

Can I use a different type of lentil?
Yes! Red lentils cook quickly, but you can use green or brown lentils. Just note that cooking times may vary.

Is this soup gluten-free?
Yes, this soup is naturally gluten-free as long as your vegetable stock is gluten-free.

Can I freeze the soup?
Absolutely! This soup freezes well for up to 3 months. Just let it cool completely before transferring it to a freezer-safe container.

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I’m on a mission to prove how tasty managing diabetes can be with plenty of healthy eating tips and delicious recipes. Enjoy effortless, flavorful meals that support your health.

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