Anti-Inflammatory Veggie Soup with Turmeric

by Alena
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Make this easy one-pot anti-inflammatory soup with veggies, lentils, wilted greens and cozy spices like turmeric and ginger! Perfect for meal prep, low-budget and family-friendly.

There’s nothing better than a pot of fragrant and cozy veggie soup after a long day! Especially when it’s as easy to make and nutritious as our anti-inflammatory soup with turmeric.

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Root veggies, protein-packed legumes, fresh greens, and anti-inflammatory compounds like ginger, black pepper, and turmeric join forces to create this delicious and healthy meal!

This soup is packed with nutrients and flavor, easy on your digestion, and perfect for batch cooking! Practically the ultimate healing comfort food for a lazy evening.

It’s a great alternative to creamy curry or bean chili and deserves a spot in your dinner rotation! Try our turmeric latte next.

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Why you’ll love it

This weeknight-friendly winter recipe is made from simple staple foods and you can enjoy it over the course of a few days!

Close up of two bowls of cooked vegan red lentil soup, garnished with green herbs and spoon lying on one bowlpin it

Ingredients needed

Find the exact amounts and suggested ingredient swaps below.

You need only one large pot, chopping board, knife and measuring equipment to make this vegan soup!

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woman in white comfy sweater chopping potatoes, carrots and red bell peppers on a white boardpin it

How to make this anti-inflammatory soup

In a large pot, sauté onion, garlic, carrot, celery, potato and spices in a splash of water or oil for a few minutes, stirring constantly.

Add vegetable broth, tomato paste and diced tomatoes. Mix with a large spoon, cover, and bring to a boil.

Add lentils, give the soup a stir, then turn the heat to low and let your soup simmer for 15 minutes.

Once the potatoes are tender, not overcooked, add the spinach. Once it wilts down after a few minutes, turn off the heat.

Add parsley and lemon juice to the soup. Adjust to taste preferences with salt, pepper and more cumin, paprika, ginger or coriander. Enjoy!

white table with two bowls of anti-inflammatory soup containing red lentils, spinach, carrot and vegetable brothpin it

Storage & serving suggestions

You can enjoy this homemade anti-inflammatory soup all on its own or serve it alongside rice, millet, quinoa, or vegan dinner rolls! It tastes great with vegan bread, from sourdough to healthy cornbread or nutty buckwheat bread.

We also love it with this vegan grilled cheese or another sandwich on the side!

Any leftovers can be stored, once cooled, in a lidded container in the fridge for up to 5 days and reheated on the stove or in the microwave.

This soup can also be frozen for up to 3 months!



Sauté your veggies in olive oil and add some canned coconut milk to this soup to increase calories and fat!

Swap some of the lentils for non-starchy vegetables to decrease the calories and carbs in this recipe.


  • Red lentils: use canned brown lentils or chickpeas.
  • Spinach: kale or other leafy greens can be used.
  • Tomato products: swap for more veggie broth & coconut milk.
  • Veggies: feel free to skip any of them or replace with those listed below.
close up of a bowl with vegan red lentil carrot soup, spinach, vegetables and a spoonpin it

Add this to your soup

  • Chickpeas
  • Sweet potato
  • Peas
  • Bell pepper
  • Fresh rosemary or thyme
  • Butternut squash
  • Black or white beans 
  • Green beans
  • Cauliflower
  • Broccoli
  • Shredded cabbage

More dinner recipes

If you liked this plant-based soup, be sure to try some of the following goodness next!

Did you make our veggie soup and like it? Share with us in the comments below and feel free to rate it, too. You can also Pin the recipe here!

white table with two bowls of anti-inflammatory soup containing red lentils, spinach, carrot and vegetable broth

Anti-Inflammatory Veggie Soup with Turmeric

Yield: 3 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Make this easy one-pot anti-inflammatory soup with veggies, lentils, wilted greens and cozy spices like turmeric and ginger! Perfect for meal prep, low-budget and family-friendly.


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


Sauté veggies

  1. Place a large pot over medium heat and add the onion, garlic, carrots, celery, potatoes and spices (cumin, turmeric, paprika, ginger, salt and pepper).
  2. Sauté everything in a splash of water for 5 minutes, stirring frequently.

Add liquids & lentils

  1. Add the vegetable broth, tomato paste and crushed tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well.


  1. Turn the heat to low, cover the pot and let your soup simmer for 15 minutes until the lentils are cooked and the potatoes are tender but not overcooked.

Add kale, parsley & lemon juice

  1. Season with more salt and pepper to taste, then add the spinach and let simmer for five more minutes.
  2. Turn off the heat, add the chopped parsley and lemon juice and divide between serving bowls. Enjoy!


  • Instead of fresh spinach, you can also use sturdy greens like kale.
  • Popular swaps include sweet potatoes, winter squash, brown lentils and green beans! Find more ideas in the article above.
  • Make sure to always add black pepper when using turmeric powder in your recipe to increase the health benefits.
Nutrition Information:
Yield: 3 Serving Size: ⅓ recipe
Amount Per Serving: Calories: 260Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 852mgCarbohydrates: 54gFiber: 15gSugar: 13gProtein: 12g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

56 thoughts on “Anti-Inflammatory Veggie Soup with Turmeric”

  1. Thank you for sharing this recipe. I made this tonight for supper and it was nutritional and filling. This will be my go to recipe going forward. :) Side note: Love your website. It is very informative and user friendly.

    • the recipe can feed 3 hungry people is meant by this serving size :) but really, just enjoy as much as you want of it, it’s super healthy and low in calories!

  2. My boyfriend and I made this soup a couple nights ago and it was delicious and warming on a cold, winter night! I definitely recommend trying it. Thank you so much for sharing all of your amazing recipes!

    • great question and thanks for letting me know that I forgot to mention this ingredient! I add the lemon juice towards the end or right when I serve the soup :)

  3. I love, love, love this soup. It feels nourishing with each delicious bite. I may try adding some squash and I love broth so, plan on increasing the amount of vegetable broth next time. This is absolutely one of my favorite soups!

  4. Could I mix in a bit of lite coconut milk at the end of cooking the soup? My friend made a lentil soup once where she put that in at the end.

    • if you only have a veg stock cube, then dissolve it in water as instructed on the package to create vegetable broth :) lemon juice is just added for flavor and can be omitted.

  5. So yummy and easy to make! “When are you done with your soup?” Asked my husband. “It’s ready!” “That was so fast!” I used many of the hints and tricks for using different ingredients (here’s a other one: Trader Joe’s ‘Holiday Vegetable Hash’ made it SO easy!). The soup was thick and insanely filling.

  6. This is my absolute FAVORITE soup!!! Ate tons of unhealthy foods over the holidays and was craving this! I add in a whole can of coconut milk with the spinach and I use a whole can of diced tomatoes juice and all!!! Its yummy, filling and good for you! Thanks for an awesome recipe!!!

  7. Hi Alena. This recipe looks awesome and I can’t wait to try it but can you please tell me why the sodium level is so high? Is it because of the canned tomato products? Thanks!

    • Thanks for the question! The nutrition information is automatically calculated by a tool and I cannot see the explicit items chosen for this calculation — it’s possible that the 4 cups vegetable broth (which I wrote down as “low-sodium”) make up much of the sodium content in the card. If you use no-salt-added tomato products and low-sodium veggie broth, it must be way below this number! Hope this helps

  8. You have a lengthy list of ingredients, but you did not include when to add the turmeric, cumin, coriander, paprika or grated ginger. Unfortunately the soup was cooking with the lentils before I realized there was no instruction about when to add those ingredients. I don’t think you’d add grated ginger to soup that is already almost cooked. This is most unfortunate.

    • Hi Jody, thanks for your feedback! While the first sentence in my instructions is “Place a large pot over medium heat and add the onion, garlic, carrot, celery, potato and spices”, I do understand that merely writing “spices” might not be specific enough. In my kitchen, ginger counts as a spice and is always added in the beginning of my cooking along with paprika or coriander. I’ll be sure to clarify this in future recipes!

  9. I was so sure I left a comment… but anyway Thanks for this awesome recipe and all variations. I make it almost constantly…now all other soups taste bland by comparison. Everyone wants the recipe after having some . So thank you again

  10. I tried this recipe and loved it! I did leave out the spinach because I didn’t have any but it was delicious, filling, and an excellent anti-inflammatory recipe!

  11. This looks really good, but this recipe calls for one cup of tomatoes and tomato paste,aren’t tomatoes an inflammatory food ?

    • so stoked to read this, Kayane!! sorry I don’t own a crockpot so I cannot give you any tips here… perhaps Google can help?

  12. Going to make this soup this week. I have a bag of sprouted lentils (black, green and brown lentils) but not red. Can I substitute these for red or is red the better choice?

    • your favorite lentils will work for this soup! we just prefer red ones because they cook quicker and have a slightly different texture.

  13. I’m about to make the soup but I am very surprised by the instruction to sauté the vegetables in water. I’ve always saateed veggies in olive oil when making soup. Is there a reason for using water instead of oil?

    • Hi Carol, you’re right! Vegetables are usually sautéed in oil and you are very welcome to do so for this recipe. I’ve been cooking mostly oil-free at home for years now (you can sautée vegetables in many different liquids:, which can save you a bunch of calories. Hope this answers your question!

      PS: When cooking for others, especially non-vegans, I always use oil :) I’m just accustomed to oil-free meals by now.

    • Coconut-based beverages that you can buy in cartons (like the Silk) are much, much less rich than even light coconut milk in a can, and also have a lot less coconut flavor. I haven’t tried this substitution yet but have used soy milk in the past and it was fine!

  14. Just made this and I think it’s delicious. Surprising my husband today for a non meat meal lol. I am positive I will make it again and enjoy it. Thank you for your recipe.

  15. I need to make large batches of this for a potluck. Would I quadruple the whole recipe or double the solid ingredients and quadruple the liquid only?

    • good question! this really depends on how watery or hearty you’d like your soup to turn out :) start with less liquid and add more broth as needed.

  16. I also would like to know how to convert this soup recipe to make in a crockpot. Thank you advance for your answer

    • “Potato contains anti-inflammatory components such as resistant starch, fiber, and anthocyanins. Given the wide variation in potato germplasm for these compounds, there exists an opportunity to further develop potato as a potent anti-inflammatory staple crop.” Reddivari, L., Wang, T., Wu, B., & Li, S. (2019). Potato: an Anti-Inflammatory Food. American Journal of Potato Research, 96(2), 164-169.

  17. Could I put this soup in a mixer ? I don’t like lentils or big chunk of veggies so maybe I might like it that way…

    Thank you.

  18. I’m excited to make this soup but want to clarify if it uses crushed tomatoes or diced tomatoes. There is reference to both at different times.

  19. This was delicious! Adding it to my soup rotation! I subbed white sweet potatoes for regular ones (white ones are much less sweet), smoked paprika instead of paprika, doubled the crushed tomatoes and added 1/2 can coconut milk. Oh and my parsley went bad so I omitted it. Dunked toasted gluten free bread and it was perfect.


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