Turmeric Ginger Soup with Carrots and Red Lentils

Carrots and red lentils give this turmeric-ginger soup body, while fresh ginger and black pepper add warmth. It is a straightforward one-pot meal made from pantry staples and fresh vegetables.

Why this turmeric ginger soup works

Red lentils add body, fiber and plant protein. Additionally, turmeric and ginger provide warm, earthy flavor and aroma. First, cooking the aromatics develops depth. Then, a gentle simmer lets the flavors meld. Finally, citrus and fresh herbs at the end keep the finished soup lively and balanced.

Ingredients

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ⓘ Original recipe (1×) yields 4 servings

• 1 tablespoon extra-virgin olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• Dry red lentils
• Turmeric and ginger (fresh or ground)
• 6 cups homemade or minimally processed broth
• 1 teaspoon cumin or thyme, as appropriate
• Sea salt and black pepper
• Fresh lemon or lime juice and herbs for finishing

Instructions

1. First, heat the olive oil in a pot over medium heat and cook the onion until translucent. Next, add the garlic and grated ginger and cook briefly until fragrant.
2. Then, bloom the turmeric and cumin in the warm oil for about 30 seconds to release their flavor. Stir constantly to avoid burning.
3. Next, add the diced carrots, celery, dry red lentils and broth. Bring to a simmer, cover, and cook until the lentils and vegetables are tender.
4. Finally, partially blend the soup for a mix of texture, adjust seasoning, and finish with lemon juice and chopped herbs before serving.

Serving ideas

Serve the soup with a leafy salad, roasted vegetables or a whole-grain side. For texture and richness, add sliced avocado, pumpkin seeds or fresh herbs at the table. However, when using store-bought rotisserie chicken or prepared broth, taste before adding salt.

Nutrition perspective

A nutritious eating pattern depends on the full diet, not one ingredient. These vegetables, legumes, herbs and lean proteins can contribute fiber, protein and micronutrients. In addition, this soup is a practical way to include plant protein and vegetables in a meal. Food should not be presented as a substitute for medical treatment.

Storage

Cool leftovers promptly and refrigerate for up to four days. Reheat until steaming. Freeze this style of soup, without delicate garnishes, for up to three months. For more seasonal recipes and kitchen tips, visit The Nutrient.

Nutrition Facts

Estimated nutrition per serving

Calories280 kcal

% Daily Value*

Total Fat

6 g

Saturated Fat

1 g

Total Carbohydrate

44 g

Dietary Fiber

13 g

Total Sugars

7 g

Protein

16 g

Sodium

520 mg