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.
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.
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!
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
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.
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.
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.
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.
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.
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.
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.
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.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
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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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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