Recipes
Lentil & Turmeric Soup Recipe
This hearty, gut-friendly soup is packed with fiber (lentils), prebiotics (garlic, onions), and anti-inflammatory spices (turmeric, cumin). Here’s how to make it perfectly:
Ingredients
- 1 cup green or brown lentils (rinsed, no need to soak)
- 1 tbsp olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 4 cups vegetable broth (low-sodium if preferred)
- 1 (14 oz) can diced tomatoes (with juices)
- 2 cups spinach or kale (chopped if using kale)
- Salt & pepper to taste
- Optional: 1 tbsp lemon juice or apple cider vinegar (brightens flavor)
Instructions
- Sauté Aromatics
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Sauté for 5–7 mins until softened.
- Add garlic, turmeric, and cumin. Stir for 1 min until fragrant (toasting spices enhances flavor).
- Add Lentils & Liquid
- Stir in rinsed lentils, coating them in the spice mixture.
- Pour in vegetable broth and diced tomatoes (with juices). Stir well.
- Simmer Until Lentils Are Tender
- Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 mins (or until lentils are soft but not mushy).
- Stir occasionally to prevent sticking.
- Add Greens & Season
- Once lentils are cooked, stir in spinach or kale and cook for 2–3 mins until wilted.
- Season with salt & pepper to taste.
- Optional: Add a splash of lemon juice or apple cider vinegar for brightness.
- Serve
- Ladle into bowls. Optional toppings:
- Fresh parsley or cilantro
- A drizzle of olive oil
- A spoonful of yogurt (for probiotics)
- Ladle into bowls. Optional toppings:
Why this soup is great for gut health:
Lentils: High in fiber to feed good gut bacteria.
Garlic & Onions: Prebiotics that promote microbiome health.
Turmeric & Cumin: Anti-inflammatory and digestion-supportive.
Spinach/Kale: Rich in fiber and antioxidants.
Don’t forget to leave me a comment if you make this recipe and what you thought of it. Happy Eating!