Easy Antiinflamatory Golden Lentil Soup

Easy Golden Lentil Soup

Warm, creamy, and full of flavour, this easy lentil soup brings together simple ingredients for a nourishing bowl of comfort. Made with red lentils, carrots, warming spices, and fresh lemon, it’s a delicious way to add more fiber and plant-based protein to your day.

It fits beautifully into an anti-inflammatory style of eating, with vegetables, legumes, herbs, and extra virgin olive oil. Naturally creamy without dairy, it’s perfect for a simple lunch or an easy weekday dinner.

Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes

Ingredients

• 250 g dry red lentils, rinsed thoroughly
• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 3 garlic cloves, minced
• 1 tablespoon freshly grated ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1.2 litres vegetable stock, plus extra if needed
• Black pepper and salt, to taste
• Juice of ½ - 1 lemon

To serve: fresh coriander, pumpkin seeds, and optional chilli flakes.

Method

1. Soften the vegetables. Heat the olive oil in a large saucepan over medium heat. Add the onion and carrots and cook for 6 - 8 minutes, stirring occasionally.
2. Add the spices. Stir in the garlic, ginger, turmeric, cumin, and black pepper. Cook for about 30 seconds, until fragrant.
3. Simmer. Add the rinsed lentils and vegetable stock. Bring to a gentle boil, then reduce the heat and simmer, partially covered, for 20 - 25 minutes, until the lentils and carrots are soft.
4. Blend. Remove from the heat and use a hand blender to blend until smooth, or leave a little texture. Add more stock or water to reach your preferred consistency.
5. Finish and serve. Stir in the lemon juice and adjust the seasoning. Spoon into bowls and top with fresh coriander, pumpkin seeds, and chilli flakes if desired.

A nourishing everyday meal

Lentils provide fiber and plant-based protein, while carrots add natural sweetness. Ginger, turmeric, and cumin give the soup its warming flavour, and lemon adds a fresh finish.

For me, anti-inflammatory eating starts with everyday meals like this: simple ingredients, plenty of plants, and food you enjoy coming back to.

Make it your own

• Stir in a handful of spinach during the last few minutes of cooking.
• Add shredded chicken for extra protein.
• Serve with wholegrain gluten-free bread for a more substantial meal.
• Swap coriander for parsley or finish with a spoonful of plain yogurt.

Healing Foods:

• Red lentils: Provide fiber, plant-based protein, folate, and iron.
• Carrots: Supply beta-carotene, which the body can convert into vitamin A.
• Extra virgin olive oil: Adds monounsaturated fats and polyphenols.
• Onion and garlic: Contribute fiber and sulfur-containing plant compounds.
• Ginger, turmeric, and cumin: Bring warming flavour and a variety of plant compounds that complement an anti-inflammatory eating pattern.
• Lemon: Adds freshness and vitamin C.
• Pumpkin seeds: Contribute magnesium, zinc, healthy fats, and extra texture.
• Coriander: Adds fresh flavour and another plant to your plate.