Oh boy, am I excited to share this recipe with you! This Anti-Inflammatory Red Lentil Soup is one of my all-time favorites. It’s comforting, nourishing, and oh-so-simple to make. Plus, it gives me all the warm and fuzzies—there’s just something about a steaming bowl of homemade soup that feels like a hug in a bowl, don’t you think?
I first stumbled upon this recipe during chilly fall days when nothing but a hearty soup would do. I remember whipping this up after a long day at work, and as it simmered on the stovetop, my kitchen filled with the most delightful aromas. Honestly, who doesn’t love the smell of sautéed onions and garlic wafting through the house? As each spoonful warmed me up from the inside out, I thought to myself, “This is exactly what I need right now!” So let’s gather our ingredients and get cooking!
What’s in Anti-Inflammatory Red Lentil Soup?
Red Lentils: These little gems are the star of the show! Not only are they packed with protein, but they also cook up quickly, making them perfect for a weeknight soup. Rinsing them before cooking helps remove any dirt or debris, and they turn soft and creamy as they simmer.
Onion: A classic soup base ingredient! It adds a wonderful sweetness and depth of flavor. I like using a medium yellow onion for this recipe.
Garlic: Because who doesn’t love garlic? It not only enhances flavor but also brings along some fantastic health benefits, including anti-inflammatory properties.
Carrots, Celery, and Sweet Potato: A colorful medley of veggies adds nutrition and a touch of sweetness. Sweet potatoes, in particular, are full of vitamins A and C, which makes this soup a powerhouse of goodness.
Canned Diced Tomatoes: For that tangy richness! I usually grab a low-sodium option to keep things healthier.
Vegetable Broth: The warmth of vegetable broth gives the soup a comforting base, and it’s an easy way to add even more flavor. Homemade broth is great if you have some on hand!
Spices (Turmeric, Cumin, Paprika, Cayenne Pepper): These spices not only introduce amazing flavors but also boast anti-inflammatory benefits. Turmeric is the superstar here, known for its healing properties.
Olive Oil: Adds richness and helps sauté those fragrant onions and garlic. I always opt for a quality extra-virgin olive oil.
Fresh Herbs: Finishing off with fresh thyme or parsley really elevates the soup, giving it that fresh, vibrant touch.
Is Anti-Inflammatory Red Lentil Soup Good for You?
Absolutely! This soup is loaded with benefits. With its main ingredient being red lentils, you’re looking at a bowlful of plant-based protein, fiber, and essential vitamins. The combinations of vegetables add various nutrients that bolster your immune system and promote overall health. For instance, the sweet potato is rich in antioxidants, while turmeric offers powerful anti-inflammatory effects.
Now, if you’re watching your sodium intake, opt for low-sodium vegetable broth and canned tomatoes. And if cayenne pepper isn’t your friend, feel free to skip that. Adjusting the spice levels is totally up to you!
Ingredients
– 1 cup red lentils, rinsed
– 1 medium onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 1 celery stalk, diced
– 1 medium sweet potato, diced
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 teaspoon turmeric powder
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– 1/4 teaspoon cayenne pepper (optional)
– Salt and pepper to taste
– 2 tablespoons olive oil
– Fresh thyme or parsley for garnish (optional)
*Serves 4-6*
How to Make Anti-Inflammatory Red Lentil Soup?
1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Add the diced carrots, celery, and sweet potato to the pot. Sauté for about 5-7 minutes, stirring occasionally.
4. Sprinkle in the turmeric, cumin, paprika, and cayenne pepper. Stir well to coat the vegetables in the spices.
5. Add the rinsed red lentils, diced tomatoes (with their juice), and vegetable broth. Bring to a boil.
6. Reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the lentils and vegetables are tender.
7. Use an immersion blender to puree the soup to your desired consistency (optional). Alternatively, you can blend half of the soup in a regular blender for a chunky texture.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh thyme or parsley if desired. Enjoy your nutritious and anti-inflammatory red lentil soup!
Soup Secrets: Tips and Twists!
Here are some ideas to personalize your soup experience! If you’re craving a little more texture, toss in some leafy greens like spinach or kale in the last few minutes of simmering. And for some added zing, a squeeze of lemon before serving can brighten everything up!
If you’re worried about storing leftovers, it’s super freezable too. Just pop it into an airtight container, and you’ll have a delightful meal ready for those busy weeknights.
I truly can’t recommend this Anti-Inflammatory Red Lentil Soup enough. It’s a fabulous way to nourish your body and soul anytime you need a little extra comfort. So go ahead, try it out, and feel free to share your thoughts! I can’t wait to hear how it turns out for you!
