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Golden Turmeric Ginger Lentil Soup

Golden Turmeric Ginger Lentil Soup

A warming, immune-supportive soup packed with turmeric, fresh ginger, garlic, and red lentils. This vibrant golden soup is naturally vegan and gluten-free, with a smooth, hearty texture and anti-inflammatory ingredients to nourish your body and soul.

  • Total Time: 35 minutes
  • Yield: 4–6 servings 1x

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin (optional for extra flavor depth)
  • 1 cup red lentils, rinsed
  • 2 carrots, peeled and chopped
  • 4 cups low-sodium vegetable broth
  • Salt and black pepper, to taste
  • Pinch of ground black pepper (enhances turmeric absorption)
  • Juice of ½ lemon
  • 2 cups fresh spinach or chopped kale
  • Fresh parsley or cilantro, for garnish

Instructions

  • Heat olive oil in a large soup pot over medium heat. Add diced onion and sauté for 4–5 minutes, until translucent.
  • Stir in garlic, grated ginger, and ground turmeric. Add cumin if using. Cook for 1 minute until fragrant.
  • Add chopped carrots and red lentils. Stir to coat with the spice mixture.
  • Pour in vegetable broth. Add a pinch of black pepper and bring the soup to a boil.
  • Reduce heat, cover the pot, and let simmer for 20–25 minutes until lentils and carrots are soft.
  • Use an immersion blender to purée the soup until creamy (or leave slightly chunky for texture, if preferred).
  • Stir in fresh spinach or kale. Simmer for 2–3 more minutes until greens are wilted.
  • Remove from heat. Add lemon juice, taste, and adjust salt and pepper as needed.
  • Serve hot, garnished with chopped fresh herbs and an optional swirl of coconut milk for extra creaminess.

Notes

  • For an extra creamy texture, add 1/2 cup coconut milk at the end.
  • The pinch of black pepper is important — it increases the bioavailability of curcumin in turmeric.
  • Add a small handful of cooked quinoa or brown rice for a more filling meal.
  • This soup freezes well, but add greens fresh after reheating for best texture.
  • Use golden beets or yellow squash for variety in color and nutrients.
  • Author: Natalie
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Stovetop simmer
  • Cuisine: Fusion
  • Diet: Vegan

Nutrition

  • Serving Size: 1 bowl (approx. 1½ cups)
  • Calories: 240
  • Sugar: 4g
  • Sodium: 400mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 7g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: anti-inflammatory soup, turmeric ginger lentil soup, healing soup, vegan comfort food, immune-boosting dinner, dairy-free soup, clean eating, healthy vegan recipe