Anti-Inflammatory Lentil Soup

Why You’ll Love This Recipe

This soup offers more than just warmth on a chilly day. Red lentils are rich in fiber, protein, and antioxidants, making them excellent for reducing inflammation. The addition of turmeric and cumin not only enhances the flavor but also contributes to the soup's anti-inflammatory properties. With a preparation time of about 45 minutes, it's a quick and satisfying meal that supports overall health.

Ingredients

• 1 cup of red lentils (uncooked & washed)

• 1 medium onion (chopped)

• 2 medium carrots (chopped)

• 1 medium celery stalk (diced)

• 1 teaspoon of turmeric powder

• ½ teaspoon of ground cumin

• ½ teaspoon of salt

• ½ teaspoon of black pepper

• 4 cups of water

• Juice of ½ a lemon (freshly squeezed)

• 2 tablespoon of olive oil

• 1 tablespoon of fresh parsley (chopped)

Tip: You'll find the full list of ingredients and measurements in the recipe card below.

Directions

1. Heat the olive oil in a large pot over medium heat.

2. Add the chopped onion and sauté until it becomes pale in color.

3. Stir in the chopped carrots and cook for an additional minute or two.

4. Add the diced celery and red lentils to the pot, stirring to combine.

5. Pour in the water, then add the turmeric, cumin, salt, and black pepper.

6. Bring the mixture to a boil over high heat.

7. Once boiling, reduce the heat to low and cover the pot, leaving the lid slightly ajar.

8. Let the soup simmer for 30–45 minutes, or until the lentils are tender.

9. Remove from heat and stir in the freshly squeezed lemon juice.

10. Garnish with chopped parsley before serving.

Servings and Timing

• Servings: Approximately 3 servings

• Preparation Time: 5 minutes

• Cooking Time: 30–45 minutes

• Total Time: 35–50 minutes

Variations

• Spicy Kick: Add a pinch of cayenne pepper or red chili flakes for a spicy version.

• Creamy Texture: Blend half of the soup for a creamier consistency.

• Additional Greens: Stir in some spinach or kale towards the end of cooking for added nutrients.

• Protein Boost: Include cooked chicken or tofu for a heartier meal.

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.

• Freezing: This soup freezes well for up to 3 months. Allow it to cool completely before transferring to freezer-safe containers.

• Reheating: Reheat on the stove over low heat, adding a splash of water if the soup has thickened.

FAQs

How can I make this soup spicier?

Add a pinch of cayenne pepper or red chili flakes during cooking to introduce some heat.

Can I use other types of lentils?

While red lentils are ideal for this recipe due to their quick cooking time and texture, you can substitute with green or brown lentils. Just note that they may require a longer cooking time.

Is this soup vegan?

Yes, this Anti-Inflammatory Lentil Soup is entirely plant-based and vegan-friendly.

Can I add meat to this soup?

Absolutely. Adding cooked chicken or turkey can provide additional protein and flavor.

How do I adjust the seasoning to taste?

Feel free to modify the amount of turmeric, cumin, salt, and pepper according to your personal preference.

Can I prepare this soup in advance?

Yes, this soup can be made ahead of time and stored in the refrigerator or freezer for later consumption.

Is this soup gluten-free?

Yes, all the ingredients in this recipe are naturally gluten-free.

How can I make this soup creamier?

For a creamier texture, blend half of the soup using an immersion blender or regular blender.

Can I use vegetable broth instead of water?

Yes, substituting water with vegetable broth can enhance the flavor of the soup.

How do I know when the lentils are cooked?

The lentils should be tender and fully cooked through. Taste a few to ensure they are soft and have absorbed the flavors.

Conclusion

This Anti-Inflammatory Lentil Soup is not only delicious but also a powerhouse of nutrients that support overall health. With its rich flavors and wholesome ingredients, it's a perfect addition to any meal plan. Whether you're looking to reduce inflammation or simply enjoy a comforting bowl of soup, this recipe is sure to satisfy.

Print

Anti-Inflammatory Lentil Soup

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A hearty and nourishing anti-inflammatory lentil soup packed with red lentils, vegetables, and spices like turmeric and cumin to soothe the body and support overall health.

• Author: Janet
• Prep Time: 5 minutes
• Cook Time: 30–45 minutes
• Total Time: 35–50 minutes
• Yield: Approximately 3 servings
• Category: Soup
• Method: Simmering
• Cuisine: Healthy/Anti-inflammatory
• Diet: Vegan

Ingredients

1 cup of red lentils (uncooked & washed)

1 medium onion (chopped)

2 medium carrots (chopped)

1 medium celery stalk (diced)

1 tsp of turmeric powder

½ tsp of ground cumin

½ tsp of salt

½ tsp of black pepper

4 cups of water

Juice of ½ a lemon (freshly squeezed)

2 tbsp of olive oil

1 tbsp of fresh parsley (chopped)

Cook Mode Prevent your screen from going dark

Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté until it becomes pale in color.
3. Stir in the chopped carrots and cook for an additional minute or two.
4. Add the diced celery and red lentils to the pot, stirring to combine.
5. Pour in the water, then add the turmeric, cumin, salt, and black pepper.
6. Bring the mixture to a boil over high heat.
7. Once boiling, reduce the heat to low and cover the pot, leaving the lid slightly ajar.
8. Let the soup simmer for 30–45 minutes, or until the lentils are tender.
9. Remove from heat and stir in the freshly squeezed lemon juice.
10. Garnish with chopped parsley before serving.

Notes

• Add cayenne pepper or red chili flakes for a spicy kick.
• Blend half of the soup for a creamy texture.
• Stir in spinach or kale towards the end for added greens.
• Add cooked chicken or tofu for extra protein.
• Store leftovers in an airtight container in the fridge for up to 4 days or freeze up to 3 months.
• Reheat gently on the stove, adding water if needed.

Nutrition

• Serving Size: 1 bowl (about ⅓ of recipe)
• Calories: Approx. 220 kcal
• Sugar: 3g
• Sodium: 300mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 10g
• Protein: 13g
• Cholesterol: 0mg