Anti-inflammatory Veggie Soup

Why You’ll Love This Recipe

• Nourishing and Cozy: Packed with protein-rich lentils, fiber-filled vegetables, and anti-inflammatory spices, this soup offers both comfort and health benefits.
• Easy to Prepare: As a one-pot recipe, it’s straightforward and beginner-friendly, making it ideal for weeknight dinners.
• Budget-Friendly: Made with simple, affordable ingredients, it’s a cost-effective option for feeding the whole family.
• Customizable: Easily adapt the recipe by adding your favorite vegetables or greens to suit your taste preferences.

Ingredients

• 1 onion, finely diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 3 celery stalks, sliced
• 12 oz potatoes (approximately 340 g), peeled and cubed
• 2 tsp cumin
• 1 tsp turmeric
• 2 tsp paprika
• 1-inch piece of ginger, peeled and grated
• 1 tsp salt
• Freshly ground black pepper to taste
• 4 cups low-sodium vegetable broth (approximately 880 ml)
• 1 tbsp tomato paste
• 8.5 oz crushed tomatoes (approximately 240 g)
• 6 oz red lentils (approximately 170 g), dry
• 2 cups baby spinach (approximately 60 g)
• ½ cup fresh parsley (approximately 14 g), finely chopped
• 1 tbsp lemon juice

Tip: You’ll find the full list of ingredients and measurements in the recipe card below.

Directions

1. Sauté the Vegetables: In a large pot over medium heat, add the diced onion, minced garlic, sliced carrots, sliced celery, cubed potatoes, and spices (cumin, turmeric, paprika, grated ginger, salt, and black pepper). Sauté in a splash of water for about 5 minutes, stirring frequently.
2. Add Liquids and Lentils: Pour in the vegetable broth, tomato paste, and crushed tomatoes. Stir to combine and bring the mixture to a boil. Once boiling, add the dry red lentils and mix well.
3. Simmer: Reduce the heat to low, cover the pot, and let the soup simmer for approximately 15 minutes, or until the lentils are cooked and the potatoes are tender but not overcooked.
4. Add Greens and Finish: Season the soup with additional salt and black pepper to taste. Add the baby spinach and let it wilt for about 5 minutes. Turn off the heat, then stir in the chopped fresh parsley and lemon juice. Serve hot.

Servings and Timing

• Servings: This recipe yields approximately 3 servings.
• Preparation Time: 10 minutes
• Cooking Time: 25 minutes
• Total Time: 35 minutes

Variations

• Add More Protein: Incorporate chickpeas or tofu for an extra protein boost.
• Different Greens: Substitute baby spinach with kale or Swiss chard for a heartier texture.
• Spice Level: Adjust the amount of ginger or add a pinch of cayenne pepper for extra heat.
• Creamier Texture: Blend a portion of the soup and mix it back in to achieve a creamier consistency.

Storage/Reheating

• Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 5 days. Reheat on the stove over medium heat or in the microwave until warmed through.
• Freezing: This soup can be frozen for up to 3 months. Let it cool completely, then pour into freezer-safe containers, leaving some space at the top for expansion. Thaw overnight in the refrigerator before reheating.

FAQs

What makes this soup anti-inflammatory?

The inclusion of spices like turmeric and ginger, known for their anti-inflammatory properties, along with nutrient-rich vegetables and legumes, contributes to the soup’s anti-inflammatory benefits.

Can I use a different type of lentil?

Red lentils are preferred for this recipe due to their quick cooking time and creamy texture. However, you can substitute with green or brown lentils, keeping in mind that the cooking time may increase, and the texture will be different.

Is this soup gluten-free?

Yes, all the ingredients used are naturally gluten-free. Ensure that your vegetable broth and any canned products are certified gluten-free if you have sensitivities.

How can I make this soup spicier?

To add more heat, increase the amount of ginger or incorporate a pinch of cayenne pepper or red pepper flakes during the sautéing step.

Can I add other vegetables to this soup?

Absolutely! This recipe is versatile. Feel free to add vegetables like bell peppers, zucchini, or sweet potatoes. Adjust the cooking time as needed to ensure all vegetables are tender.

What can I serve with this soup?

This soup pairs well with crusty bread, a side salad, or over a bed of rice or quinoa for a more substantial meal.

How do I store leftovers?

Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator

Anti-inflammatory Veggie Soup

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• Author: Isabella
• Total Time: 35 minutes
• Yield: 3 servings

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Description

This nourishing and cozy soup combines red lentils, root vegetables, and anti-inflammatory spices like turmeric and ginger. It’s a one-pot meal that’s budget-friendly, easy to prepare, and perfect for meal prep.

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Ingredients

• 1 onion, finely diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 3 celery stalks, sliced
• 12 oz (340 g) potatoes, peeled and cubed
• 2 tsp cumin
• 1 tsp turmeric
• 2 tsp paprika
• 1-inch piece of ginger, peeled and grated
• 1 tsp salt
• Freshly ground black pepper to taste
• 4 cups (880 ml) low-sodium vegetable broth
• 1 tbsp tomato paste
• 8.5 oz (240 g) crushed tomatoes
• 6 oz (170 g) dry red lentils
• 2 cups (60 g) baby spinach
• ½ cup (14 g) fresh parsley, finely chopped
• 1 tbsp lemon juice

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Instructions

• Sauté the Vegetables: Heat a large pot over medium heat. Add onion, garlic, carrots, celery, potatoes, and spices (cumin, turmeric, paprika, ginger, salt, and black pepper). Sauté with a splash of water for about 5 minutes, stirring frequently.
• Add Liquids and Lentils: Pour in vegetable broth, tomato paste, and crushed tomatoes. Stir to combine and bring to a boil. Add the dry red lentils and mix well.
• Simmer: Reduce heat to low, cover, and let simmer for 15 minutes or until lentils are cooked and potatoes are tender.
• Add Greens and Finish: Adjust seasoning with salt and black pepper. Stir in baby spinach and let it wilt for about 5 minutes. Turn off heat, then add fresh parsley and lemon juice. Serve hot.

Notes

• More Protein: Add chickpeas or tofu.
• Different Greens: Swap spinach for kale or Swiss chard.
• Spicier Version: Add cayenne pepper or extra ginger.
• Creamy Texture: Blend a portion of the soup for a creamier consistency.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Soup
• Method: One-Pot Cooking
• Cuisine: Vegan, Gluten-Free