Ingredients
Main Ingredients
- 1 cup red lentils, rinsed thoroughly
- 1 tablespoon turmeric powder (or fresh turmeric root, grated)
- 2 fresh lemons, juiced
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- ½ teaspoon black pepper
Optional Garnishes and Add-Ins
- Fresh cilantro or parsley, chopped (for garnish)
- Red pepper flakes or diced jalapeño (for a spicy kick)
- Diced carrots, celery, or spinach (for vegetable boost)
- Cooked chicken or tofu (for protein upgrade)
- Cooked quinoa or rice (for a heartier meal)
- Greek yogurt or toasted seeds (for serving enhancement)
Instructions
- Step 1: Sauté Aromatics
Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic. Sauté for about 5 minutes, until the onion is soft and fragrant, building the flavor foundation of the soup.
- Step 2: Add Spices
Sprinkle turmeric, ground cumin, and black pepper into the pot. Stir continuously for 1-2 minutes to toast the spices and enhance their aroma and health benefits.
- Step 3: Add Lentils and Broth
Rinse the red lentils thoroughly to remove any dust. Add the lentils and vegetable broth to the pot. Bring to a boil, then reduce heat to simmer uncovered for about 20 minutes, or until lentils are soft.
- Step 4: Incorporate Lemon Juice and Season
Once lentils are cooked, stir in fresh lemon juice and salt to taste. The lemon brightens the soup and balances the earthiness of lentils and turmeric.
- Step 5: Blend (Optional)
If you prefer a smoother texture, use an immersion blender to puree a portion or the entire pot to your desired consistency, adding creaminess without extra fat.
Notes
- Rinse lentils well to remove dust and prevent gritty texture.
- Use fresh turmeric root if available for enhanced flavor and nutrients.
- Adjust lemon juice gradually to achieve the perfect bright tang.
- Simmer gently to keep lentils intact and avoid mushiness.
- Optional: add cinnamon or coriander for extra warmth and depth.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy, Plant-Based
- Diet: Gluten Free, Vegan
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 220
- Sugar: 3g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
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