More Than Our Story

Lentil, Turmeric, and Carrot Soup

A bowl of hearty lentil, turmeric, and carrot soup.

Total Time: ~45 Minutes

Serves: 4-6

Plant-Based, Gluten-Free

Table of Contents

Inspiration

This comforting lentil, turmeric, and carrot soup is rich in fiber, plant-based protein, and antioxidants, making it ideal for winter days. Turmeric provides anti-inflammatory benefits, carrots add sweetness and beta-carotene, and lentils make this soup satisfying and nourishing.

HEALTH BENEFITS:
This soup has many health benefits, including:

  • Anti-inflammatory: Turmeric and ginger support inflammation reduction
  • Heart-healthy: Naturally low in fat and rich in plant-based nutrients
  • High in fiber: Lentils aid digestion and promote fullness
  • Immunity Boosting: Carrots provide vitamin A and antioxidants

CANCER FIGHTING:
In addition to its long history of use in traditional Chinese medicine, Curcumin, one of turmeric's active ingredients, has been studied for its potential in cancer treatment. It has been shown to affect cancer growth and development, suggesting it can reduce the spread of cancer cells and even kill them.

Ingredients

  • 1 tbsp oil (olive or avocado oil)
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, grated (1 teaspoon ground ginger)
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • ½ tsp ground black pepper
  • 4 large carrots, peeled and sliced
  • 1 cup red lentils, rinsed
  • 4 cups low-sodium vegetable broth
  • 1 cup water or coconut milk (optional for creaminess)
  • Sea salt
  • Freshly cracked black pepper
  • Optional: 1 tablespoon fresh lemon juice or apple cider vinegar
  • Optional: Fresh herbs for garnish (cilantro, parsley, or thyme)

RED VS BROWN LENTILS:
Brown and red lentils are both highly nutritious and versatile, but cook quite differently. When using brown lentils, here are a few things to note:

  • Flavor: Brown lentils have a more earthy flavor.
  • Texture: Brown lentils are slightly firmer and heartier, and hold their shape better.
  • Cooking Time: When using brown lentils, add 10-15 minutes.
  • Nutrition: Higher in fiber, but harder to digest.
  • Best Uses: Salads, veggie burgers, stews.

GLUTEN-FREE:
While all of the above ingredients are naturally gluten-free, cross-contamination can occur during harvesting or packaging. Look for gluten-free labels, especially for the following ingredients: the vegetable broth, spices, and lentils.

Preparations

  1. Sauté the onion: Heat the oil in a large pot over medium heat. Add the onion and sauté for 4–5 minutes until soft and translucent.
  2. Add spices: Stir in the garlic, ginger, turmeric, cumin, and black pepper. Cook for 1 minute until fragrant.
  3. Add vegetables and lentils: Add the carrots, red lentils, vegetable broth, and water or coconut milk. Bring to a gentle boil.
  4. Simmer: Reduce the heat to low and simmer uncovered for 25–30 minutes, until the lentils and carrots are tender.
  5. Blend (optional): For a creamier texture, blend part or all of the soup using an immersion blender.
  6. Season: Stir in the lemon juice or apple cider vinegar if using, then season with salt and pepper to taste.
  7. Serve: Garnish with fresh herbs and an extra pinch of black pepper if desired.

Tips

  • Enjoy this soup on its own, or with a side of whole-grain bread or a salad.

SOURCES

Picture of Denise

Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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