Turmeric-Spiced Red Lentil Soup Recipe
About This Recipe:
Red lentil soup is rich in plant-based protein, fiber, and iron. The addition of turmeric, coriander, and cinnamon not only adds warmth and flavor but also brings potent anti-inflammatory properties, contributing to immune support and overall health.
Ingredients:
- 1 cup red lentils, rinsed
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground paprika
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (*optional, to taste)
- 6 cups vegetable broth or water
- 2 tablespoons tomato paste
- Salt and pepper to taste
- Juice of 1/2 a lemon
- Fresh cilantro or parsley, chopped (*optional, for garnish)
Instructions:
Prepare the Vegetables: Chop the onions, carrots, and celery. Mince the garlic.
Heat the Oil: In a large pot, heat the olive oil over medium heat.
Sauté the Vegetables: Add the onions, carrots, and celery to the pot. Cook for about 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the Garlic and Spices: Add the minced garlic, ground cumin, ground coriander, ground turmeric, ground paprika, ground cinnamon, and cayenne pepper (if using). Cook for another 1-2 minutes, stirring constantly, until the spices are fragrant.
Add the Tomato Paste: Stir in the tomato paste and cook for another minute to incorporate it with the vegetables and spices.
Add the Lentils and Liquid: Add the rinsed red lentils and vegetable broth (or water) to the pot. Stir to combine.
Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils and vegetables are tender.
Season the Soup: Season with salt and pepper to taste.
Add the Lemon Juice: Remove the pot from the heat and stir in the juice of 1/2 a lemon.
Serve: Ladle the soup into bowls and garnish with fresh cilantro or parsley if desired.
Tips:
Texture: For a smoother texture, you can use an immersion blender to partially or fully blend the soup.
Adjusting Consistency: If the soup is too thick, you can add more vegetable broth or water to reach your desired consistency.
Additional Vegetables: Feel free to add other vegetables like bell peppers or spinach for extra nutrition and flavor.
Why It’s a Great Option for You:
This Turmeric-Spiced Red Lentil Soup is a nourishing and flavorful option, rich in plant-based protein, fiber, and anti-inflammatory spices. Its smooth texture and warm, gentle flavors make it a comforting choice, especially if you're looking for a meal that’s both easy to enjoy and supportive of your well-being.
This article meets Iris standards for medical accuracy. It has been fact-checked by the Iris Clinical Editorial Board, our team of oncology experts who ensure that the content is evidence based and up to date. The Iris Clinical Editorial Board includes board-certified oncologists and pharmacists, psychologists, advanced practice providers, licensed clinical social workers, oncology-certified nurses, and dietitians.
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