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Main
30 min · 3 servings
Turmeric & Red Lentil Soup
Warming, simple, and aggressively anti-inflammatory.
About this recipe
Red lentils are one of the best plant-based protein sources — fast to cook, high in fiber, and low on the glycaemic index. Combined with turmeric, black pepper (which activates curcumin), and ginger, this becomes a genuinely therapeutic meal that doesn't taste like medicine.
Method
1
Heat olive oil in a pot over medium heat. Add onion and cook 5 minutes until soft.
2
Add garlic and ginger, cook 1 minute.
3
Add turmeric, cumin, and black pepper. Stir for 30 seconds.
4
Add lentils, broth, and water. Bring to boil, then reduce to simmer.
5
Cook 20 minutes until lentils are fully soft.
6
Adjust seasoning. Finish with lemon juice. Serve with herbs.
Why this works
Eat this before anything else on your plate — the fiber and protein from lentils buffer the glycaemic response to anything that follows. The black pepper is not optional: it increases curcumin bioavailability by roughly 2,000%.
Ingredients
200g red lentils, rinsed
1 medium onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1.5 tsp turmeric
1 tsp cumin
0.5 tsp black pepper
400ml vegetable broth
400ml water
1 tbsp olive oil
Salt to taste
Lemon juice to finish
Fresh coriander or parsley to serve
anti-inflammatory
high-protein
low-GI
plant-based