Tibetan Lentil Soup

Warm up with the hearty and aromatic flavors of Tibetan Lentil Soup, a wholesome, plant-based dish that’s both nourishing and deeply satisfying. This recipe combines protein-packed red lentils with a medley of fragrant spices like turmeric, cumin, and coriander, creating a comforting broth infused with bold flavors. Coconut milk lends a creamy richness, while fresh spinach and bright bursts of lemon juice add a vibrant touch. Garnished with cilantro and perfect alongside crusty bread or steamed rice, this vegan-friendly soup is ready in under 45 minutes, making it an ideal choice for busy weeknight dinners. Embrace the essence of Himalayan-inspired cuisine with this easy-to-make, gluten-free soup that’s as healthy as it is flavorful.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 4 cups water
• 2 tablespoons coconut oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 2 medium tomato, diced
• 2 cups spinach, roughly chopped
• 1 cup coconut milk
• 1 tablespoon soy sauce
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (optional garnish)

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a large pot, heat the coconut oil over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes, until it turns translucent.

Step 4

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently, until fragrant.

Step 5

Add the ground turmeric, cumin, and coriander to the pot. Stir to coat the onions and toast the spices for 30 seconds.

Step 6

Add the diced tomatoes to the pot and cook for 3-4 minutes, breaking them down with a spoon as they soften.

Step 7

Pour in the rinsed lentils and water. Stir well and bring to a boil.

Step 8

Reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the lentils are soft and beginning to break down.

Step 9

Stir in the chopped spinach, coconut milk, soy sauce, salt, and black pepper. Simmer for an additional 5 minutes until the spinach wilts.

Step 10

Remove the pot from heat and stir in the lemon juice.

Step 11

Taste and adjust seasoning if needed.

Step 12

Serve hot, garnished with fresh cilantro if desired, alongside crusty bread or steamed rice.

Nutrition Facts

Serving size	1007.8 grams (1007.8g)

Amount per serving	% Daily Value*
Calories	733

Total Fat 31.30g	40%
Saturated Fat 23.80g	119%
Polyunsaturated Fat 0.50g
Cholesterol 0mg	0%
Sodium 1920mg	83%
Total Carbohydrate 95.10g	35%
Dietary Fiber 25.30g	90%
Total Sugars 32.90g
Protein 27.40g	55%

Vitamin D 0IU	0%
Calcium 287mg	22%
Iron 15mg	82%
Potassium 2600mg	55%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.5%

Protein: 14.2%

Carbs: 49.3%