Indian Lentil Soup with Spinach
Frozen pumpkin does something sneaky in this soup. It melts into the broth, thickening it without cream, flour, or any extra effort. Add canned lentils, a handful of spinach, and 20 minutes of your evening, and you get a bowl that tastes like it simmered for an hour.
The spice profile is deliberately simple. Curry powder and cumin do the heavy lifting. Ginger and garlic build the base. A spoonful of yogurt on top brings a cool contrast that pulls the whole thing together.
290 kcal, 15g protein, 10g fiber from plants. One pot. One serving. Just dinner.
Ingredients
- onion 0.5
- garlic 1 clove
- fresh ginger 1 slice
- lentils, canned 112 g
- olive oil 15 ml
- curry powder 1 tsp
- ground cumin 0.5 tsp
- pumpkin, frozen 168 g
- water 356 ml
- vegetable bouillon 0.5 cube
- spinach 140 g
- yogurt, nonfat 15 ml
Method
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Roughly chop the onion. Press the garlic clove and grate the slice of fresh ginger. Rinse the lentils in a sieve under cold water and let them drain.
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Heat the oil in a pot and sauté the onion, garlic and ginger for 1–2 minutes. Add curry powder and cumin and cook for 1 more minute until fragrant.
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Add the pumpkin cubes to the pot. Pour in the water along with the bouillon cube and add the lentils. Season with salt and pepper to taste. Simmer gently for 5 minutes. Stir until the soup thickens.
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Add the spinach, one handful at a time, stirring until the leaves wilt.
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Serve the lentil soup in a bowl and spoon the yogurt on top.
Add half a teaspoon of garam masala with the curry powder for deeper warmth. A squeeze of lime juice and fresh cilantro right before serving lifts everything. The acid brightens the pumpkin, and the herbs add a layer the spice blend alone cannot reach.
Behind this recipe
Can I use dry lentils instead of canned?
You can, but the cooking time jumps from 20 minutes to about 40. Dry red lentils work best here — they break down quickly and thicken the soup naturally. Green or brown lentils hold their shape but need 25 to 30 minutes of simmering. Canned lentils are what make this a true 20-minute dinner.
Why frozen pumpkin instead of fresh?
Frozen pumpkin cubes melt into the broth as they cook, creating a naturally thick, creamy texture without blending or adding cream. Fresh pumpkin works too, but you need to dice it into small cubes and add 5 to 10 minutes of simmering time for it to soften enough to break down.
Is 15 grams of protein enough for one meal?
That depends on your daily target. At 15g per serving, this soup covers roughly 10 to 15 percent of most adults' daily protein needs. Research on plant versus animal protein found that plant sources like lentils can support body composition goals when total daily intake is sufficient. Pairing this with a protein-rich side — Greek yogurt, a boiled egg, or a handful of nuts — brings the meal closer to 25 to 30g.
Read the full evidence reviewCan I make a bigger batch?
Double or triple everything except the yogurt — add that fresh per serving. The soup keeps in the fridge for 3 to 4 days and actually improves overnight as the spices develop. Freeze individual portions for up to 3 months.
