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!
Why you’ll love it
- Nourishing, cozy and so good for you
- Perfect for meal prep
- One-pot beginner recipe
- Hearty, budget-friendly family dinner
- Easily customizable
- Packed with protein & fiber
- Ready in about 30 minutes
This weeknight-friendly winter recipe is made from simple staple foods and you can enjoy it over the course of a few days!
Ingredients needed
- Red Lentils — protein-packed, low in fat, quick-cooking and wonderfully textured.
- Potato — to make this soup more substantial.
- Carrots — adding some healthy beta-carotene!
- Celery — typical winter soup ingredient for added texture and savory flavor.
- Onion, Garlic, Ginger, Lemon Juice —for their delicious flavor and health-boosting properties!
- Baby Spinach & Parsley — beautiful & nutritious wilted greens.
- Vegetable Broth & Diced Tomatoes — that’s what is used for the flavorful liquid in our soup.
- Spices — you can go as crazy as you like here, our recipe suggests cumin, turmeric (plus black pepper, always go for that combo!), coriander seeds, paprika and salt.
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!
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!
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!
Adjustments
Dietary
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.
Substitutions
- 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.
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!
- Quinoa Stuffed Aubergine
- Lentil & Kale Salad
- Lentil Mushroom Loaf
- Creamy Vegan Lasagna
- Quinoa Veggie Bowl
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!
Anti-Inflammatory Veggie Soup with Turmeric
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.
Ingredients
- 1 cup red lentils, dry (190 g)
- 1 Russet potato, peeled and cut into cubes
- 2 carrots, cut into slices
- 3 celery stalks, diced
- 1 large yellow onion, finely diced
- 3 garlic cloves, diced
- 4 cups low sodium vegetable broth (950 ml)
- 1 tbsp freshly squeezed lemon juice
- 1 large bunch parsley, finely chopped
- 1 tbsp tomato paste
- 1 cup canned diced tomatoes (240 ml)
- 2 cups baby spinach (60 g)
- 2 tsp cumin
- 1 tsp turmeric
- 2 tsp sweet paprika
- ½ tsp coriander seeds
- 1-inch ginger piece, peeled and grated
- 1 tsp salt
- Freshly ground black pepper
Instructions
- Place a large pot over medium heat and add the onion, garlic, carrot, celery, potato and spices. Sauté everything in a splash of water for 5 minutes, stirring frequently.
- Add the vegetable broth, tomato paste and diced tomatoes. Stir and bring to a boil before adding the dry lentils and mixing everything well.
- 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.
- Season your carrot lentil soup with salt and pepper, then add the spinach and let it simmer for five more minutes.
- Turn off the heat, add the chopped parsley and lemon juice and serve your homemade anti-inflammatory soup warm.
Notes
- 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 recipeAmount 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!
Alena 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.
Hi , would this recipe work okay in an instant pot? Thx!
pretty sure it would, yes! you can sauté the onion, potato, carrot etc first, then add the rest of the ingredients, stir and cook for around 10 minutes. let us know how it turns out! :)
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.
so happy to read that, Stefanie! Thank you so much for taking the time and leave this lovely feedback ♡
This soup is a favorite in our household! What is your serving size when you say “Yield: 3?”
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!
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!
I made this soup, it was easy and delicious. Thank you!
When are you supposed to add the lemon juice?
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 :)
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!
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.
Hi Lauren,
this is a great idea, yes! Adding some creamy dairy-free milk to soups is what we often do.
Enjoy the recipe and feel free to share if the added coconut milk made it super delicious :)
What is vegetable broth? Do you mean a veg stock cube? Also, is the lemon juice simply for flavour, is it a key ingredient?
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.
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.
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!!!
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
Great recipe, made it today for the first time. I’m new to your site, but love what you do! Thanks for all the great info!
thanks so much for the feedback, Lisa! let us know if you need any support x