This soup features a slew of compatible ingredients made even more companionable in a mildly curried broth.

　　

Ingredients

6 to 8 servings

　　1 1/2 tablespoons olive oil

　　1 large onion, chopped

　　4 to 6 cloves garlic, minced

　　1 cup raw brown or green lentils, rinsed

　　1 large celery stalk, diced

　　6 cups water

　　2 large potatoes, scrubbed and diced

　　One 16-ounce can salt-free diced tomatoes, undrained

　　2 teaspoons good-quality curry powder, or to taste

　　1/2 teaspoon turmeric

　　Pinch of ground nutmeg

　　2 1/2 cups finely chopped cauliflower pieces

　　2 cups finely chopped fresh spinach leaves

　　2 tablespoons minced fresh cilantro

　　Juice of 1/2 lemon

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.

　　

Step 2

Add the lentils, celery, and water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 minutes.

　　

Step 3

Add the potatoes, tomatoes, curry powder, turmeric, and nutmeg, and simmer until the potatoes are about half done, about 10 to 15 minutes. Add the cauliflower and simmer until the lentils and vegetables are tender, about 20 minutes longer.

　　

Step 4

Stir in the spinach, cilantro, and lemon juice. Adjust the consistency with more water as needed, then season with salt and pepper. Simmer over very low heat for another 5 minutes. Serve at once, or if time allows, let stand off the heat for an hour or so, then heat through before serving.

　　

Nutrition Information

Step 5

Per serving:

　　

Step 6

Calories: 219

　　

Step 7

Total fat: 4g

　　

Step 8

Protein: 12g

　　

Step 9

Fiber: 13g

　　

Step 10

Carbohydrate: 39g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 49mg

　　Vegan Soups and Hearty Stews for All Seasons