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Make this easy one-pot anti-inflammatory soup with veggies, lentils, wilted greens and cozy spices like turmeric and ginger! Perfect for meal prep, low-budget and family-friendly.
There’s nothing better than a pot of fragrant and cozy veggie soup after a long day! Especially when it’s as easy to make and nutritious as our anti-inflammatory soup with turmeric.
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Root veggies, protein-packed legumes, fresh greens, and anti-inflammatory compounds like ginger, black pepper, and turmeric join forces to create this delicious and healthy meal!
This soup is packed with nutrients and flavor, easy on your digestion, and perfect for batch cooking! Practically the ultimate healing comfort food for a lazy evening.
It’s a great alternative to creamy curry or bean chili and deserves a spot in your dinner rotation! Try our turmeric latte next.
Contents show
Why you’ll love it
- Nourishing, cozy, and so good for you
- Perfect for meal prep
- One-pot beginner recipe
- Hearty, budget-friendly family dinner
- Easily customizable
- Packed with protein & fiber
- Ready in about 30 minutes
This weeknight-friendly winter recipe is made from simple staple foods and you can enjoy it over the course of a few days!
Ingredients needed
- Red Lentils — protein-packed, low in fat, quick-cooking and wonderfully textured.
- Potato — to make this soup more substantial.
- Carrots — adding some healthy beta-carotene!
- Celery — typical winter soup ingredient for added texture and savory flavor.
- Onion, Garlic, Ginger, Lemon Juice —for their delicious flavor and health-boosting properties!
- Baby Spinach & Parsley — beautiful & nutritious wilted greens.
- Vegetable Broth & Diced Tomatoes — that’s what is used for the flavorful liquid in our soup.
- Spices — you can go as crazy as you like here, our recipe suggests cumin, turmeric (plus black pepper, always go for that combo!), coriander seeds, paprika and salt.
Find the exact amounts and suggested ingredient swaps below.
You need only one large pot, chopping board, knife and measuring equipment to make this vegan soup!
How to make this anti-inflammatory soup
In a large pot, sauté onion, garlic, carrot, celery, potato and spices in a splash of water or oil for a few minutes, stirring constantly.
Add vegetable broth, tomato paste and diced tomatoes. Mix with a large spoon, cover, and bring to a boil.
Add lentils, give the soup a stir, then turn the heat to low and let your soup simmer for 15 minutes.
Once the potatoes are tender, not overcooked, add the spinach. Once it wilts down after a few minutes, turn off the heat.
Add parsley and lemon juice to the soup. Adjust to taste preferences with salt, pepper and more cumin, paprika, ginger or coriander. Enjoy!
Storage & serving suggestions
You can enjoy this homemade anti-inflammatory soup all on its own or serve it alongside rice, millet, quinoa, or vegan dinner rolls! It tastes great with vegan bread, from sourdough to healthy cornbread or nutty buckwheat bread.
We also love it with this vegan grilled cheese or another sandwich on the side!
Any leftovers can be stored, once cooled, in a lidded container in the fridge for up to 5 days and reheated on the stove or in the microwave.
This soup can also be frozen for up to 3 months!
Adjustments
Dietary
Sauté your veggies in olive oil and add some canned coconut milk to this soup to increase calories and fat!
Swap some of the lentils for non-starchy vegetables to decrease the calories and carbs in this recipe.
Substitutions
- Red lentils: use canned brown lentils or chickpeas.
- Spinach: kale or other leafy greens can be used.
- Tomato products: swap for more veggie broth & coconut milk.
- Veggies: feel free to skip any of them or replace with those listed below.
Add this to your soup
- Chickpeas
- Sweet potato
- Peas
- Bell pepper
- Fresh rosemary or thyme
- Butternut squash
- Black or white beans
- Green beans
- Cauliflower
- Broccoli
- Shredded cabbage
More dinner recipes
If you liked this plant-based soup, be sure to try some of the following goodness next!
- Quinoa Stuffed Aubergine
- Lentil Mushroom Loaf
- Creamy Vegan Lasagna
- Quinoa Veggie Bowl
Did you make our veggie soup and like it? Share with us in the comments below and feel free to rate it, too. You can also Pin the recipe here!
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Anti-Inflammatory Veggie Soup with Turmeric
by Alena Schowalter
Prep Time 10 minutes minutes
Cook Time 25 minutes minutes
Total Time 35 minutes minutes
Make this easy one-pot anti-inflammatory soup with veggies, lentils, wilted greens and cozy spices like turmeric and ginger! Perfect for meal prep, low-budget and family-friendly.
Serves 3
Ingredients
- 1 onion finely diced
- 3 garlic cloves minced
- 2 medium carrots sliced
- 3 celery stalks sliced
- 12 oz potatoes 340 g, peeled and cubed
- 2 tsp cumin
- 1 tsp turmeric
- 2 tsp paprika
- 1- inch ginger piece peeled and grated
- 1 tsp salt
- Freshly ground black pepper to taste
- 4 cups low-sodium vegetable broth 880 ml
- 1 tbsp tomato paste
- 8.5 oz crushed tomatoes 240 g
- 6 oz red lentils 170 g, dry
- 2 cups baby spinach 60 g
- ½ cup fresh parsley 14 g, finely chopped
- 1 tbsp lemon juice
Instructions
Sauté veggies
Place a large pot over medium heat and add the onion, garlic, carrots, celery, potatoes and spices (cumin, turmeric, paprika, ginger, salt and pepper).
Sauté everything in a splash of water for 5 minutes, stirring frequently.
Add liquids & lentils
Add the vegetable broth, tomato paste and crushed tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well.
Cook
Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender but not overcooked.
Add kale, parsley & lemon juice
Season with more salt and pepper to taste, then add the spinach and let simmer for five more minutes.
Turn off the heat, add the chopped parsley and lemon juice and divide between serving bowls. Enjoy!
Notes
- Instead of fresh spinach, you can also use sturdy greens like kale.
- Popular swaps include sweet potatoes, winter squash, brown lentils and green beans! Find more ideas in the article above.
- Make sure to always add black pepper when using turmeric powder in your recipe to increase the health benefits.
Course: Dinner
Cuisine: American
Nutrition Facts
Anti-Inflammatory Veggie Soup with Turmeric
Amount per Serving
Calories
260
% Daily Value*
Fat
2
g
3
%
Polyunsaturated Fat
1
g
Sodium
852
mg
37
%
Carbohydrates
54
g
18
%
Fiber
15
g
63
%
Sugar
13
g
14
%
Protein
12
g
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
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