How to Make the Perfect Ginger Turmeric Lentil Soup
Indian · Easy · 40 min · 6 servings
Red lentils cook quickly into a rich satisfying soup flavored with fresh ginger, turmeric, and warming spices that have been used for centuries to fight inflammation. It is an inexpensive and deeply nourishing one-pot meal that feeds a crowd.
Why this recipe works
This Ginger Turmeric Lentil Soup recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 40 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 270 calories with 14g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1.5 cups red lentils rinsed
- 1 can diced tomatoes no salt added
- 2 tsp ground turmeric
- 1 tbsp fresh ginger grated
- 4 cups low sodium vegetable broth
- 1 tbsp coconut oil
Step by step instructions
Step 1: Bloom the Spices
Heat coconut oil in a large pot over medium heat. Add the grated fresh ginger and turmeric and cook for 90 seconds, stirring constantly, until fragrant. This step releases fat-soluble curcumin compounds from the turmeric.
Step 2: Add Tomatoes and Lentils
Pour the diced tomatoes into the pot with their juices and stir to combine with the spices. Add the rinsed red lentils and stir everything together thoroughly.
Step 3: Simmer the Soup
Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to low, cover partially, and simmer for 25 minutes until the lentils have fully dissolved into a thick porridge-like consistency.
Step 4: Finish and Serve
Stir the soup well and taste for seasoning. Add sea salt and black pepper as desired. Serve hot in deep bowls. The soup thickens considerably upon standing so add broth when reheating leftovers.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- red lentils → yellow split peas for a slightly different texture with similar nutrition
- coconut oil → extra virgin olive oil if you prefer a neutral fat
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not rinsing the lentils before cooking which can result in a bitter flavor and foamy broth
- Skipping the spice blooming step which significantly reduces the bioavailability and flavor of the turmeric
Nutrition facts
Per serving: 270 calories, 14g protein, 42g carbs, 5g fat, 11g fiber.
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