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Cozy Anti-Inflammatory Lentil Soup

Cozy anti-inflammatory lentil soup with golden turmeric and ginger simmers into a silky, nourishing broth. Red lentils cook until tender, then partially blend for creamy texture with some whole lentils, and fresh spinach wilts in at the end.
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Prep Time 35 minutes
Cook Time 20 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

Base and aromatics
  • 1 small onion Dice for even sautéing.
  • 2 cloves garlic Minced.
  • 1 tbsp grated ginger Use fresh for the strongest flavor.
  • 1 tbsp olive oil For sautéing the aromatics.
Lentils and broth
  • 1.5 cups red lentils Rinse well to reduce starchy cloudiness.
  • 4 cups vegetable broth Use for simmering.
  • 1 tbsp turmeric Stir in after sautéing to bloom the spice.
Finish and seasoning
  • 2 cups fresh spinach Stir in at the end to wilt without overcooking.
  • Salt and pepper Season to taste.

Equipment

  • 1 Dutch oven

Method
 

Sauté the aromatics
  1. Heat the olive oil in a Dutch oven over medium heat, then add the diced onion, minced garlic, and grated ginger. Cook until fragrant, about 3 to 5 minutes, keeping the mixture moving so it doesn’t brown.
Bloom the turmeric
  1. Add the turmeric to the pot and stir to coat the onion mixture. Cook for 30 seconds at medium heat, until fragrant and lightly toasted, with visible spice aroma.
Simmer the lentils
  1. Add the rinsed red lentils and pour in the vegetable broth. Bring to a simmer, then reduce to a steady simmer and cook for 20 minutes, stirring once or twice, until the lentils are tender.
Blend for creaminess
  1. Blend the soup partially for a creamy texture while leaving some lentils whole, or keep it chunky by skipping blending. Blend carefully until you see a thicker, slightly smooth body with intact lentil pieces.
Wilt the spinach
  1. Stir in the fresh spinach and cook until wilted, about 2 to 3 minutes. Stop when the spinach turns jade-green and tender but still bright.
Season and serve
  1. Season the soup with salt and pepper to taste, then serve warm. Taste and adjust at the end so the flavor stands out in the final bowl.

Notes

Rinse the red lentils well before cooking to reduce starchy, cloudy soup. Store leftovers in the refrigerator up to 4 days in a sealed container; reheat gently until hot throughout. Freezing is yes—freeze up to 2 months, then thaw and reheat, adding a splash of broth if it thickens. For a dairy-free option, keep it as written; for extra protein, add a spoonful of Greek yogurt on top (optional).