Healthy & Special Diets > Anti-Inflammatory Recipes > Lunch (Anti-Inflammatory) > Lentil Soups with Turmeric and Ginger

Golden Lentil Soup with Turmeric and Ginger

This vibrant and flavorful lentil soup is packed with anti-inflammatory ingredients like turmeric, ginger, and garlic. A comforting and nutritious lunch option.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 1 cup Red Lentils
  • 6 cups Vegetable Broth
  • 1 medium, chopped Onion
  • 1 medium, chopped Carrot
  • 1 chopped Celery Stalk
  • 2 cloves, minced Garlic
  • 1 tablespoon, grated Ginger
  • 1 teaspoon Turmeric Powder
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Coriander
  • 1 tablespoon Lemon Juice
  • 2 tablespoons Olive Oil
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons, chopped (for garnish) Fresh Cilantro

Sauté the Aromatics

Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrot, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened. Add the minced garlic and grated ginger. Cook for another minute until fragrant.

Add Spices and Lentils

Stir in the turmeric powder, cumin, and coriander. Cook for 30 seconds, allowing the spices to bloom and release their aroma. Add the red lentils and stir to coat them with the spices.

Simmer the Soup

Pour in the vegetable broth. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the soup has thickened. Stir occasionally to prevent sticking.

Blend (Optional)

If you prefer a smoother soup, use an immersion blender to partially or fully blend the soup to your desired consistency. Be careful when blending hot liquids.

Season and Serve

Stir in the lemon juice, salt, and black pepper to taste. Garnish with fresh cilantro before serving. Enjoy hot!

Nutrition Facts Estimated per 100g of product

Please note that these are estimations and can vary based on specific ingredients and quantities used.
Calories: Approximately 70-80 kcal
Protein: 4-5g
Carbohydrates: 12-14g
Fat: 2-3g
Fiber: 4-5g
Vitamins: Rich in Vitamin A and Vitamin C
Minerals: Good source of Iron and Potassium

Other Important Considerations for Nutrition

This soup is an excellent source of plant-based protein and fiber, which can help promote satiety and support healthy digestion. The turmeric and ginger provide potent anti-inflammatory benefits. Using low-sodium vegetable broth can help control sodium intake. Feel free to adjust the spices and seasonings to your liking. Adding other vegetables like spinach or kale can further boost the nutritional value.

← Ginger Lemonade for Inflammation Hearty Anti-Inflammatory Vegetarian Chili →

FAQ

  • Can I use other types of lentils?

    Yes, you can use other types of lentils such as brown or green lentils, but the cooking time may need to be adjusted. Red lentils cook the fastest and provide a creamier texture.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers or bags. It can be stored in the freezer for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.
  • Is this soup vegan?

    Yes, this recipe is vegan as long as you use vegetable broth. Make sure to check the ingredient list of your broth to ensure it doesn't contain any animal products.