This vegan lentil soup recipe is incredibly flavorful with curry powder, garlic, ginger, coconut milk, and lots of vegetables. Made with green lentils and quinoa, it is loaded with plant-based protein to keep you full and satisfied. Pair it with some crusty bread or crackers for a nourishing, cozy lunch or dinner.

If you love my popular coconut curry red lentil soup, you have to give this green lentil and quinoa soup a try!

curried green lentil soup with quinoa in a bowl on top of a plate with a silver spoon, surrounded by some ingredients

When the weather cools down, I love to make cozy soups and stews to warm up during lunch or dinnertime.

I have plenty of vegan and vegetarian soup recipes on the blog, including cauliflower kale soup, farro and vegetable soup, and butternut squash soup.

As a Registered Dietitian, you can be sure all my soup recipes are made with nutritious ingredients like whole grains, beans, and legumes.

Lentils of all varieties all healthy additions to soup recipes. What type of lentil you use for soup depends on if you want the lentil to maintain its shape or not.

In my coconut curry red lentil soup, the red lentils break apart and thicken the soup.

For this curried lentil soup with quinoa, I wanted to lentils to maintain their shape, so I chose to use green lentils!

The result is a flavorful coconut curry broth with chewy green lentils, quinoa, carrots, and kale. Served with a squeeze of lime juice and fresh cilantro, this soup is warm and bright.

Made in almost one pot, make this soup in one hour or less. It’s vegan, dairy free, gluten free, and serves about 6.

green lentil soup ingredients

Ingredients

Here is everything you need to make this green lentil soup recipe. You probably have a bunch of the ingredients already stocked in your pantry!

  • Green lentils: Green lentils have a thicker skin, so they hold their shape when cooked and don’t break apart. This ensures they have a pleasant chewy texture in this soup.
  • Quinoa: Quinoa is a nutritious whole grain that has a nutty flavor and fluffy texture when cooked. Compared to other whole grains, quinoa is high in protein and fiber and has lots of micronutrients. More about the nutrition benefits of quinoa, below!
  • Carrots: Peeled and sliced carrots become soft and tender when cooked in this soup. I recommend using whole carrots, not baby carrots, for this recipe.
  • Kale: Hearty kale becomes tender yet still chewy when added to brothy soups. You can swap in another dark leafy green, such as spinach or chard, instead of kale.
  • Onion: White onion helps build a base of flavor for this soup.
  • Garlic: In addition to onion, plenty of garlic builds the flavor base for this soup.
  • Ginger: Fresh ginger root provides subtle sweet heat. The flavor of ginger pairs beautifully with curry powder, coconut milk, and the vegetables in this soup.
  • Vegetable broth: You can use store-bought or homemade vegetable broth.
  • Canned coconut milk: Full fat canned coconut milk makes the broth incredibly rich and creamy. If you’d like to leave out the coconut milk, the soup is still delicious!
  • Lime: Fresh lime juice brings brightness and a nice acidity to this recipe.
  • Spices: curry powder, turmeric, and cumin
  • Salt
  • Olive oil

Kitchen equipment needed

  • Cutting board
  • Chef’s knife, 6 or 8 inch
  • Large soup pot
  • Small saucepan
  • Mixing spoon
  • Measuring cups and spoons
  • Vegetable peeler

Step-by-step instructions

bowls of diced vegetables on a wooden cutting board
1. Prep the vegetables: peel and slice carrots, dice onions, and mince garlic and ginger.
onions and carrots being cooked in a soup pot
2. Heat olive oil over medium heat in a soup pot. Cook the onions and carrots, then add the garlic, ginger, and salt.
spiced lentils, carrots, and onions in a soup pot
3. Once the vegetables have cooked for a bit, stir in the spices and lentils.
lentil soup in a soup pot before being fully cooked
4. Pour the broth into the pot, bring it to a boil, and then reduce to a simmer and cook, covered, for 25-30 minutes, until the lentils are cooked through (they will be soft and chewy, but still hold on to their shape).
cooked quinoa in a pot
5. Meanwhile, cook the quinoa in a separate smaller pot until fluffy.
curried coconut green lentil soup in an orange soup pot
6. Once the lentils are cooked, stir in the cooked quinoa, coconut milk, kale, and lime juice.
coconut curry lentil soup in a pot with a silver ladle
7. Serve the soup with chopped fresh cilantro and extra lime wedges.

Serving suggestions

This soup is a nutrient-dense meal on it’s own, but you can serve some crusty bread, crackers, or pita on the side, plus a simple green side salad!

Storage

Fridge: Store leftover soup in an airtight container in the fridge for up to 5 days.

Freezer: Store individual soup portions in glass jars or freezer safe baggies in the freezer.

Be sure to leave about an inch of space at the top, if you are using a glass jar, to leave room for the soup to expand.

Label and freeze soup for up to 3 months.

Defrost in the fridge for 24 hours prior to reheating.

Reheat individual portions in the microwave for about 2 minutes, until soup is warmed through.

two bowls of curried green lentil soup

Lentils nutrition benefits

Lentils are not only one of the best sources of plant-based protein, they are also rich in other nutrients.

One-half cup of cooked lentils provides 9 grams of plant based protein, as well as:

  • 8 grams of dietary fiber (28% of your daily needs)
  • 3.3 mg iron (18% of your daily needs)
  • 0.167 mg thiamin (14% of your daily needs)
  • 179.19 mg folate (45% of your daily needs)
  • 1.26 mg zinc (11% of your daily needs)

Since they are high in protein and iron, lentils are a smart choice if you follow a plant-based diet.

Quinoa nutrition benefits

Quinoa has more protein than other whole grains, plus it has all nine essential amino acids (which means quinoa is a complete protein).

One cup of cooked quinoa provides several nutrients:

  • 8.1 grams of plant-based protein
  • 5.2 grams of dietary fiber (19% of your daily needs)
  • 2.8 mg iron (16% of your daily needs)
  • 77.7 mcg folate (19% of your daily needs)
  • 118.4 mg magnesium (28% of your daily needs)
curried green lentil soup with quinoa in a bowl on top of a plate surrounded by some ingredients and two spoons

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curried green lentil soup with quinoa in a bowl on top of a plate with a silver spoon, surrounded by some ingredients

Curried Green Lentil Soup with Quinoa

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  • Author: Alex Aldeborgh, RD
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: serves 6
  • Category: Soups and stews
  • Method: stovetop
  • Diet: Vegan
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Description

This vegan lentil soup recipe is incredibly flavorful with curry powder, garlic, ginger, coconut milk, and lots of vegetables. Made with green lentils and quinoa, it is loaded with plant-based protein to keep you full and satisfied. Pair it with some crusty bread or crackers for a nourishing, cozy lunch or dinner.

If you love my popular coconut curry red lentil soup, you have to give this green lentil and quinoa soup a try!


Ingredients

Scale
  • 2 tbsp olive oil
  • 1 white onion, diced
  • 2 cups carrots, peeled and sliced
  • 5 cloves garlic, minced
  • 2 inch knob ginger root, peeled and minced
  • 1/4 tsp Kosher salt
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1 cup green lentils, dry
  • 1 quart vegetable broth
  • 3/4 cup quinoa, dry
  • 1 15 oz can full fat coconut milk
  • 3 packed cups kale leaves
  • Juice of half a lime, plus more for serving
  • Cilantro, chopped, for serving


Instructions

  1. In a large soup pot, heat the olive oil over medium heat. Cook the onions and carrots for 2-3 minutes, until fragrant.
  2. Add the ginger, garlic, and salt. Cook for another 1-2 minutes, stirring regularly.
  3. Stir in the curry powder, cumin, turmeric, and lentils. Mix to coat the lentils and vegetables in the spices.
  4. Pour in the vegetable broth, plus one cup of water. Bring the liquid to a boil, then reduce to a simmer and cover. Cook for 25-30 minutes, until the lentils are cooked through.
  5. While the soup is simmering, cook the quinoa in a small pot.
  6. Once lentils are fully cooked (they will be soft and tender), stir in the coconut milk, cooked quinoa, kale, and lime juice. Add more salt to taste as necessary.
  7. Ladle soup into bowls to serve, and top with fresh cilantro. Serve with lime wedges.

Notes

Storage

Fridge: Store leftover soup in an airtight container in the fridge for up to 5 days.

Freezer: Store individual soup portions in glass jars or freezer safe baggies in the freezer.

Be sure to leave about an inch of space at the top, if you are using a glass jar, to leave room for the soup to expand.

Label and freeze soup for up to 3 months.

Defrost in the fridge for 24 hours prior to reheating.

Reheat individual portions in the microwave for about 2 minutes, until soup is warmed through.