Why You’ll Love This Recipe
- Nutrient-Rich: Packed with a variety of vegetables and greens, this soup provides essential vitamins and minerals to keep you energized.
- Anti-Inflammatory Benefits: Ingredients like turmeric and ginger are known for their anti-inflammatory properties, helping to boost your immune system.
- Plant-Based Protein: Red lentils add a satisfying protein component, making this soup hearty and filling.
- Flavorful and Comforting: The combination of spices and fresh ingredients creates a deliciously warming experience perfect for chilly days.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Extra virgin olive oil
- Large onion, diced
- Large carrots, chopped
- Parsnips, chopped (can substitute with sweet potatoes)
- Celery stalks, finely chopped
- Garlic cloves, minced
- Fresh ginger, minced
- Dried turmeric
- Red lentils
- Fresh parsley
- Sea salt
- Vegetable broth
- Water
- Kale or spinach, finely chopped
- Small lemon, juiced
Directions
- Sauté the Aromatics: In a large pot or Dutch oven, warm the olive oil over medium heat. Add the diced onion and sauté for about 3 minutes until translucent.
- Add Vegetables: Incorporate the chopped carrots, parsnips, and celery into the pot. Continue to sauté for an additional 5 minutes until the vegetables begin to soften.
- Introduce Spices: Add the minced garlic, fresh ginger, and dried turmeric to the pot. Sauté for about 1 minute, allowing the spices to become fragrant.
- Combine Lentils and Broth: Pour in the vegetable broth, water, red lentils, sea salt, and a few grinds of black pepper. Stir the mixture well and bring it to a boil.
- Simmer: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for approximately 15 minutes, or until the lentils and vegetables are tender.
- Add Greens and Lemon: Remove the pot from heat. Stir in the chopped kale or spinach, fresh parsley, and lemon juice. Cover the pot again and allow the greens to wilt for a few minutes.
- Season and Serve: Taste the soup and adjust the seasoning with additional salt or lemon juice as needed. Serve hot, accompanied by crusty bread if desired.
Servings and Timing
- Yield: This recipe makes approximately 6 servings.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Variations
- Protein Addition: For extra protein, consider adding cooked shredded chicken or tofu to the soup.
- Grain Inclusion: Incorporate cooked grains like quinoa, brown rice, or couscous to add more texture and heartiness.
- Spice Level: If you prefer a spicier soup, add a pinch of cayenne pepper or red pepper flakes during the cooking process.
- Herb Substitutions: Feel free to substitute parsley with cilantro or dill for a different flavor profile.
Storage/Reheating
- Refrigeration: Store any leftover soup in an airtight container in the refrigerator for up to 5 days.
- Freezing: To freeze, transfer the cooled soup into freezer-safe containers or bags, leaving some space for expansion. Lay the bags flat in the freezer for easy storage. The soup can be frozen for up to 3 months.
- Reheating: Thaw frozen soup overnight in the refrigerator. Reheat on the stovetop over medium heat until warmed through, or microwave individual portions until hot.
FAQs
What makes this soup “immune-boosting”?
The soup contains ingredients like garlic, ginger, turmeric, and leafy greens, all known for their immune-supporting properties due to their anti-inflammatory and antioxidant effects.
Can I use a different type of lentil?
Red lentils are preferred for this recipe because they cook quickly and break down to create a creamy texture. Green or brown lentils can be used but will require a longer cooking time and result in a different texture.
Is this soup vegan-friendly?
Yes, this soup is entirely plant-based and suitable for vegans.
Can I make this soup in an Instant Pot?
Yes, to prepare this soup in an Instant Pot, use the sauté function for the aromatics and vegetables, then add the remaining ingredients (except greens and lemon juice). Cook on high pressure for 8 minutes, perform a quick release, and then stir in the greens and lemon juice.
How can I add more flavor to the soup?
Enhance the flavor by adding a splash of coconut milk for creaminess, a teaspoon of curry powder for warmth, or a dash of soy sauce for umami depth.
What can I serve with this soup?
Pair the soup with crusty bread, a side salad, or a grilled sandwich for a more substantial meal.
Immune-Boosting Soup
- Total Time: 35 minutes
- Yield: 6 servings
- Diet: Gluten Free
Description
This Immune-Boosting Soup is a nourishing blend of vegetables, red lentils, turmeric, and ginger, designed to strengthen your immune system. Packed with plant-based protein and anti-inflammatory ingredients, this comforting soup is perfect for chilly days.
Ingredients
- Extra virgin olive oil
- 1 large onion, diced
- 2 large carrots, chopped
- 2 parsnips, chopped (or substitute with sweet potatoes)
- 2 celery stalks, finely chopped
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 1 tsp dried turmeric
- 1 cup red lentils
- 4 cups vegetable broth
- 2 cups water
- 1 tsp sea salt
- ½ tsp black pepper
- 2 cups kale or spinach, finely chopped
- ¼ cup fresh parsley, chopped
- 1 small lemon, juiced
Instructions
- Sauté Aromatics – Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
- Cook Vegetables – Stir in chopped carrots, parsnips, and celery. Sauté for 5 more minutes until softened.
- Add Spices – Mix in garlic, ginger, and turmeric. Sauté for 1 minute until fragrant.
- Simmer with Lentils – Pour in vegetable broth, water, lentils, salt, and black pepper. Bring to a boil, then reduce heat and let simmer for 15 minutes until lentils and vegetables are tender.
- Add Greens & Lemon – Remove from heat and stir in kale/spinach, parsley, and lemon juice. Cover and let sit for a few minutes to wilt the greens.
- Serve & Enjoy – Taste and adjust seasoning as needed. Serve hot with crusty bread if desired.
Notes
- Extra Protein: Add shredded chicken or tofu.
- Grain Option: Stir in cooked quinoa, brown rice, or couscous.
- Spicy Kick: Add cayenne pepper or red pepper flakes.
- Storage: Refrigerate for up to 5 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
