Stovetop Ginger-Turmeric Lentil Soup with Carrots and Spinach

By AislePrompt Editorial · Published 2026-06-02 · Updated 2026-06-02

A warming, spiced lentil soup that combines fresh ginger and turmeric with tender carrots and vibrant spinach for a nourishing, easy-to-make meal. This Indian-inspired soup recipe (vegan, gluten free), ready in about 40 minutes, pairs red lentils, rinsed, carrots, diced, fresh ginger, grated for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 190 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup red lentils, rinsed
• 2 medium carrots, diced
• 1 tbsp fresh ginger, grated
• 1 tsp turmeric powder
• 3 garlic cloves, minced
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• for serving lemon wedges

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 3 minced garlic cloves and 1 tbsp grated fresh ginger, sautéing for 1-2 minutes until fragrant but not browned.
2. Step 2: Stir in 2 diced medium carrots, 1 tsp turmeric powder, and 1 tsp ground cumin. Cook for 3 minutes, stirring frequently to coat the carrots and spices.
3. Step 3: Add 1 cup rinsed red lentils and 4 cups vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer uncovered for 20-25 minutes until lentils and carrots are tender.
4. Step 4: Stir in 2 cups chopped fresh spinach and cook for 3 more minutes until the spinach wilts and the soup thickens slightly.
5. Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Serve hot with lemon wedges to squeeze on top for brightness.