Description
A nourishing immune boosting soup packed with vegetables, lentils, and spices like turmeric and ginger, perfect for a healthy, hearty meal that supports wellness and vitality.
Ingredients
Scale
Vegetables
- 1 large onion, diced
- 3 large carrots, chopped
- 2 parsnips, chopped (can substitute sweet potatoes)
- 3 stalks celery, finely chopped
- 2 cups kale or spinach, finely chopped
- 6 cloves garlic, minced (about 3 tbsp)
- 2 tbsp fresh parsley
Liquids & Oils
- 2 tbsp extra virgin olive oil
- 4 cups vegetable broth
- 2 cups water
- 1 small lemon, juiced
Spices & Others
- 2 tbsp fresh ginger, minced
- 1 tsp dried turmeric
- ¾ cup red lentils
- ½ tsp sea salt, plus more to taste
- A few grinds of black pepper
Instructions
- Heat Oil and Sauté Onions: Warm the extra virgin olive oil in a large pot or Dutch oven over medium heat until hot. Add the diced onion and sauté for about 3 minutes until softened and fragrant.
- Add Root Vegetables and Celery: Incorporate the chopped carrots, parsnips, and celery into the pot. Continue to sauté for another 5 minutes to allow the vegetables to slightly soften.
- Add Garlic, Turmeric, and Ginger: Stir in the minced garlic, dried turmeric, and minced fresh ginger. Sauté everything together for 1 minute to release the flavors.
- Add Liquids, Lentils, and Seasoning: Pour in the vegetable broth and water, then add the red lentils, sea salt, and several grinds of black pepper. Stir to combine and bring the mixture to a boil.
- Simmer Soup: Once boiling, reduce the heat to low and cover the pot. Let the soup simmer gently for 15 minutes until the lentils and vegetables are tender.
- Add Greens and Herbs: Remove the pot from heat. Stir in the finely chopped kale or spinach, fresh parsley, and the juice of one small lemon. Cover again and let the greens steam for a few minutes to soften.
- Final Seasoning and Serve: Taste the soup and adjust the salt as needed (an additional ¼ tsp recommended). Serve warm and enjoy the nourishing boost.
Notes
- For Instant Pot: Use the ‘Sauté’ function to cook onions, vegetables, garlic, turmeric, and ginger as per stovetop steps. Add broth, water, lentils, salt, and pepper, then cook on high pressure for 8 minutes. Quick-release pressure, stir in greens, parsley, and lemon juice, cover and steam for 2 minutes before seasoning and serving.
- Turmeric and ginger provide anti-inflammatory and immune-supporting properties.
- Red lentils help thicken the soup and add protein and fiber.
- Can substitute parsnips with sweet potatoes for a different sweetness.
- Adjust salt to your taste preference and dietary needs.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180 kcal
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg
