Indian Red Lentil Soup

If you are anything like me, then cold weather means soup season. I practically live on soups during the winter months so last night I threw together this delicious soup. It is a simple but nourishing meal that will help keep your body warm and healthy during these chilly days.

Here are a few of the key immune-boosting ingredients:

Garlic – Garlic has been used for thousands of years for its magnificent health benefits. This potent ingredient has been shown to boost immunity, protect blood vessels from damage, and reduce inflammation which is linked to premature aging and disease. To get the most of garlic’s benefits, crush fresh garlic, then let it sit at room temperature for 10 minutes before cooking.  This allows an enzymatic process to occur which boosts its health promoting compounds.

– For many generations ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

– A main ingredient in curry, turmeric, has long been used as a condiment and healing remedy.  Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals such as iron, manganese, potassium, and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties.

Indian Red Lentil Soup

Makes 2.5 cups; 2 servings (serving size: 1.25 cups)

2 teaspoons olive oil

1/2 onion, diced

1 clove garlic, minced

1 teaspoon diced fresh ginger

1 teaspoon curry powder

1/4 teaspoon turmeric powder

Dash of cayenne pepper (optional)

1 small carrot, diced

1 tomato, chopped

1/2 cup red lentils

2 cups low sodium vegetable broth

1/8 teaspoon sea salt

To Garnish:


0% Greek Yogurt

Heat a saucepan with oil and add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Cook, stirring frequently, for 1 minute. Add carrot, tomato, lentils, broth, and salt and bring to a boil. Reduce heat to simmer, cover, and cook for 30 minutes. Serve as is or topped with fresh cilantro and a dollop of yogurt.

Nutrition facts per serving (serving size: 1.25 cups): 249 calories, 6 g total fat, 290 mg sodium, 17 g total carbohydrates, 6 g sugar, 9 g fiber, 13 g protein

BALANCE IT OUT: Balance this meal out with some warm whole-grain bread and a side salad or veggies. You could also enjoy the entire recipe (2 servings) for a hearty, nutritious, one-pot meal.

Lots of Love,



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