Silky Ginger and Turmeric Red Lentil Soup
A soothing golden puree of red lentils simmered with sweet carrot, fresh ginger, turmeric and cumin, blended silky and finished with a bright squeeze of lemon.
Why it works
Red lentils deliver a generous dose of soluble and fermentable fiber plus resistant starch, which soften stool, slow gastric emptying and feed short-chain-fatty-acid-producing gut bacteria that support the intestinal lining. That same fiber, along with the lentils' plant protein and potassium, helps blunt post-meal glucose swings and binds bile acids in a way that modestly lowers LDL cholesterol. Fresh ginger has a long traditional and clinical record for easing digestion, while turmeric's curcumin and the olive oil's monounsaturated fat round out a gentle, heart-supportive bowl.
Reflects Mediterranean and DASH eating patterns and large legume cohort data, in which regular pulse intake is consistently associated with lower LDL cholesterol, better blood-pressure control and improved digestive regularity.
Ingredients
- 125 g (2/3 cup) dried split red lentils, rinsed
- 1 tbsp (15 ml) extra-virgin olive oil
- 1 small onion (about 110 g), finely diced
- 2 medium carrots (about 160 g), peeled and diced
- 2 garlic cloves, minced
- 1 tbsp (15 g) fresh ginger, grated
- 1 tsp ground cumin
- 3/4 tsp ground turmeric
- 700 ml (3 cups) low-sodium vegetable broth
- 1 tbsp (15 ml) fresh lemon juice, plus wedges to serve
Method
- Warm the olive oil in a saucepan over medium heat, then soften the onion and carrot for 5 to 6 minutes until the onion is translucent.
- Stir in the garlic, ginger, cumin and turmeric and cook for 1 minute until fragrant.
- Add the rinsed lentils and vegetable broth, bring to a gentle simmer, then cover and cook for 15 to 18 minutes until the lentils and carrots are completely soft.
- Blend the soup smooth with an immersion blender (or in a countertop blender, working in batches), loosening with a splash of water if it is too thick.
- Stir in the lemon juice, taste and adjust seasoning, and serve hot with extra lemon wedges.
