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Lentil Soup Anti Inflammatory: Healing Comfort in a Bowl

This lentil soup anti inflammatory recipe blends tradition and nutrition into one healing bowl. Made with red lentils, turmeric, cumin, cinnamon, and creamy coconut milk, it’s designed to reduce inflammation while delivering rich flavor. Spinach adds a fresh burst of nutrients, and a splash of lime brightens the dish. Perfect for weeknight dinners or meal prep, this soup is easy to make, satisfying, and deeply nourishing. Serve it with whole-grain bread or a crisp salad for a complete meal. With its blend of protein, fiber, and anti-inflammatory spices, this recipe is more than comfort food—it’s a simple way to support wellness through delicious, everyday cooking.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Main Course, Soup
Cuisine Anti-inflammatory, Gluten-Free, Healthy, Healthy Comfort Food, Vegan
Servings 4 Servings
Calories 310 kcal

Equipment

  • 1 Large soup pot or Dutch ovenEssential for simmering the lentil soup evenly.
  • 2 Wooden spoon or silicone spatulaFor stirring aromatics, spices, and soup without scratching cookware.
  • 3 Chef’s knifeFor chopping onion, garlic, and preparing fresh spinach.
  • 4 Cutting boardDurable board for safe and clean ingredient prep.
  • 5 Measuring cups and spoonsTo ensure accurate spice and liquid measurements.
  • 6 LadlePerfect for serving hot portions of lentil soup into bowls.
  • 7 Citrus juicer (optional)To easily extract fresh lime juice for finishing the soup.

Ingredients
  

  • 1 1/2 tablespoons extra-virgin olive oil
  • 2 cups diced onion (about 1 large onion)
  • 2 garlic cloves, minced
  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1 can (14 oz) diced tomatoes with juices
  • 1 can (14 oz) full-fat coconut milk
  • 3/4 cup red lentils, rinsed and drained
  • 3 1/2 cups low-sodium vegetable broth
  • 1/2 teaspoon fine sea salt (or to taste)
  • Freshly ground black pepper (to taste)
  • Red pepper flakes or cayenne (optional, for heat)
  • 1 package (5 oz) baby spinach
  • 2 teaspoons fresh lime juice (or more to taste)

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add onion and garlic with a pinch of salt and sauté for 4–5 minutes until softened.
  • Stir in turmeric, cumin, cinnamon, and cardamom until fragrant, about 1 minute.
  • Add diced tomatoes with juices, coconut milk, red lentils, broth, salt, pepper, and chili if using. Stir well.
  • Increase heat and bring to a low boil. Reduce to medium-high and simmer uncovered for 18–22 minutes until lentils are tender and fluffy.
  • Turn off the heat. Stir in spinach until wilted, then add lime juice. Taste and adjust seasoning.
  • Serve hot with bread or lime wedges.

Notes

  • Store leftovers in an airtight container in the fridge for up to 4 days.
  • Can be frozen for up to 3 months; reheat gently with a splash of broth or water.
  • For variety, try adding carrots, zucchini, or sweet potatoes.
  • Garnish with fresh parsley or cilantro for extra antioxidants and flavor.

Nutrition

Serving: 1bowl (about 1 1/2 cups)Calories: 310kcalCarbohydrates: 37gProtein: 13gFat: 14gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 420mgPotassium: 950mgFiber: 12gSugar: 5gVitamin A: 3400IUVitamin C: 20mgCalcium: 110mgIron: 5mg
Keyword coconut milk lentil soup, easy lentil soup dinner, healing lentil soup recipe, healthy lentil soup, lentil soup anti inflammatory, plant-based anti inflammatory recipe, turmeric lentil soup, vegan anti inflammatory soup
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