Quick curried lentil soup

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5 min


1 to 2 servings

* PLUS Cooking time: 8 minutes


  • vegetable oil
  • 1 small carrot , thinly sliced
  • 1/2 onion , finely chopped
  • 1 tsp curry powder
  • 1/2 tsp cumin
  • 1 tomato
  • 540-mL can lentil soup
  • 1/2 tsp granulated sugar
  • 1 cup baby spinach , optional
  • 1/2 cup crumbled medium-firm tofu


  • Lightly coat a large saucepan with oil and set over medium heat. When hot, add carrot, onion, curry powder and cumin. Stir often until onion is soft, 3 to 5 minutes. Meanwhile, coarsely chop tomato. When onion is soft, add tomato. Stir often until tomato starts to break down and turns saucy, 2 minutes.
  • Add soup and sugar. Bring to a boil over high heat, stirring often, 3 minutes. Then stir in spinach and tofu. Remove from heat and ladle into bowls.

Nutrition (per serving)

  • Calories
  • 232,
  • Protein
  • 13.1 g,
  • Carbohydrates
  • 33.5 g,
  • Fat
  • 6.1 g,
  • Fibre
  • 8.7 g,
  • Sodium
  • 532 mg.

Make a meatless meal with tofu! Start with a can of lentil soup, then bump it up with vegetables from the fridge. Or swap the tofu for any leftover cooked chicken, beef or pork you have on hand.

Tofu Tip

There are several types of tofu you can buy: silken, soft, medium-firm, firm and extra-firm. If using firm or extra-firm, add tofu along with tomato in step 1. If using silken, soft or medium-firm tofu, add with spinach.