Golden Turmeric-Lentil Soup
This golden turmeric-lentil soup is a vibrant, nourishing bowl packed with red lentils, ginger, and turmeric for natural warmth and anti-inflammatory goodness. Ready in about 30 minutes, it’s creamy without dairy and rich in plant-based protein — the perfect cozy meal for any night of the week.
Equipment
- Large pot or Dutch oven
- Measuring cups and spoons
- Knife and cutting board
- Fine-mesh sieve for rinsing lentils
Ingredients
- 1 tbsp olive oil or coconut oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tsp ground turmeric
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp black pepper
- 1 cup red or yellow lentils, rinsed and drained
- 4 cups low-sodium vegetable broth
- 2 cups water
- 1 tsp salt, or to taste
- 1 tbsp fresh lemon juice
- optional garnish: cilantro, yogurt or coconut cream, olive oil drizzle
Instructions
- Heat olive oil in a large pot over medium heat. Add chopped onion and cook 5–7 minutes until soft. Stir in garlic and grated ginger; cook 1 minute until fragrant. Add turmeric, cumin, coriander, and black pepper, and toast 30 seconds to release flavor.
- Add rinsed lentils, vegetable broth, and water. Stir well. Bring to a boil, then reduce heat to low. Cover and simmer 20–25 minutes until lentils are soft and creamy.
- Once lentils are fully cooked, remove from heat. Stir in salt and lemon juice. Adjust seasoning to taste.
- Ladle into bowls and garnish with fresh cilantro, a drizzle of olive oil, or a dollop of coconut cream or Greek yogurt. Serve hot with bread or rice.
Notes
Red lentils are ideal for this recipe because they cook quickly and naturally thicken the soup. Don’t skip the black pepper — it enhances the absorption of turmeric’s active compound, curcumin. This soup freezes perfectly and gets even better after a day as the flavors meld together.
Nutrition
Calories: 220kcalCarbohydrates: 32gProtein: 14gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 620mgPotassium: 800mgFiber: 9gSugar: 4gVitamin A: 200IUVitamin C: 8mgCalcium: 60mgIron: 4.5mg
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