Anti-Inflammatory Lentil Soup
This hearty Anti-Inflammatory Lentil Soup is a nourishing and flavorful meal, packed with fiber-rich red lentils and vibrant vegetables, all simmered in an aromatic broth with potent anti-inflammatory spices.
For 6 servings
**Prepare Ingredients:** Dice the onion, carrots, and celery. Mince the garlic and grate the fresh ginger. Place the red lentils in a fine-mesh sieve and rinse thoroughly under cold running water until the water runs clear. Set aside.
**Sauté Aromatics:** Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
**Add Spices:** Stir in the minced garlic, grated ginger, ground turmeric, and ground cumin. Cook for another 1-2 minutes, stirring constantly, until fragrant. Be careful not to burn the garlic.
**Combine Main Ingredients:** Add the rinsed red lentils, vegetable broth, and the undrained can of diced tomatoes to the pot. Stir well to combine all ingredients.
**Simmer:** Bring the soup to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the lentils are tender and have broken down, thickening the soup. Stir occasionally to prevent sticking.
**Finish with Spinach and Season:** Remove the lid. Stir in the baby spinach until it wilts, which should only take 1-2 minutes. Season the soup with salt and black pepper to taste, adjusting as needed.
**Serve:** Ladle the hot soup into bowls. For an extra burst of freshness and flavor, garnish with fresh chopped cilantro and a squeeze of fresh lemon juice, if desired. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Rinse Lentils Thoroughly:** Rinsing red lentils is crucial as it removes any debris and helps prevent the soup from becoming too cloudy or foamy, ensuring a cleaner flavor and appearance.
- 2**Don't Overcook:** Red lentils cook relatively quickly and tend to break down, which is desirable for thickening this soup. However, keep an eye on them during the simmering stage to avoid them becoming excessively mushy.
- 3**Adjust Consistency:** If you prefer a thinner soup, simply add a little more vegetable broth or water until it reaches your desired consistency. For a creamier texture, you can blend about a quarter of the soup with an immersion blender before adding the spinach.
- 4**Batch Cooking & Freezing:** This lentil soup freezes beautifully. Make a larger batch and portion it into freezer-safe containers for quick, healthy meals on busy days. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Adapt it for your goals.
Protein Boost
For added protein, stir in a can of drained and rinsed chickpeas or 1 cup of cooked, shredded chicken during the last 5 minutes of simmering.
Greens Power UpGreens Power-Up
Enhance the nutritional value by adding other leafy greens like chopped kale or collard greens along with or in place of the spinach. They may require a few extra minutes to wilt.
Spice It UpSpice It Up
If you enjoy a bit of heat, add a pinch of cayenne pepper or a finely chopped jalapeño (seeds removed for less heat) along with the other aromatics.
Why this is on our healthy list.
Anti-Inflammatory Properties
Turmeric, ginger, and garlic contain powerful compounds like curcumin and gingerol, known for their anti-inflammatory effects, which can help reduce chronic inflammation in the body and support overall health.
Rich in Fiber
Red lentils are an excellent source of dietary fiber, promoting digestive health, aiding in blood sugar control, and contributing to a feeling of fullness, which can support weight management and prevent overeating.
Heart Health
This soup is naturally low in saturated fat and cholesterol, and high in plant-based protein and soluble fiber. These components collectively contribute to cardiovascular health by helping to lower bad cholesterol levels and regulate blood pressure.
Frequently asked questions
While red lentils are recommended for their quick cooking time and tendency to break down to thicken the soup, you can use brown or green lentils. Note that they will require a longer simmering time (typically 30-40 minutes) and won't break down as much, resulting in a soup with more distinct lentil texture.
