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IMMUNE BOOSTING LENTIL SOUP

A nourishing and protein-packed soup that’s perfect for cozy days or when you need an immune boost. Inspired by the Indian Red Lentil Dal, the lentils make it hearty and satisfying, while turmeric and ginger bring their anti-inflammatory benefits. Carrots and celery add a natural sweetness and comforting flavor, balancing the creamy coconut base.
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course, Soup
Keyword: Red Lentil soup
Servings: 4

Ingredients

  • 1 cup 200g / 7oz red lentils, thoroughly washed
  • 1 tsp turmeric powder
  • 1 onion red or white finely diced
  • 3 cloves garlic finely diced
  • 2.5 cm 1 inch ginger, finely diced or grated
  • 2 cm 0.8 inch fresh turmeric, finely diced or grated (optional)
  • 1 tbsp tomato paste
  • 2.5 tsp Indian curry spice blend or make your own, see below
  • 1 cup cherry tomatoes
  • 1 can 400g / 14oz chopped tomatoes
  • 1 can 400ml / 14oz coconut milk
  • 1 cup vegetable stock
  • 1 stalk celery finely diced
  • 1 medium carrot finely diced
  • olive oil
  • salt to taste

for garnish:

  • fresh herbs such as cilantro or parsley
  • chili flakes optional
  • a drizzle of coconut cream
  • cracked black pepper

for serving:

  • naan or flatbread

Ingredients for the Indian curry spice recipe (for a batch of approx. 65 grams):

  • 3 tbsp paprika powder
  • 1 tbsp ginger powder
  • 2.5 tbsp turmeric
  • 2 tbsp cumin
  • 1 tsp black pepper
  • 1 tsp cardamom
  • 1/2 tsp fennel seeds ground
  • 1/2 tsp mustard ground
  • 1/2 tsp fenugreek
  • 1/2 tsp clove ground
  • 1 tbsp coriander ground
  • 1 tsp cayenne pepper
  • 1 tsp cinnamon

Instructions

  • Cook the lentils in water with 1 tsp turmeric until soft, then set aside.
  • Meanwhile, heat olive oil in a large pot. Add the onion with a pinch of salt and sauté for 1 minute.
  • Add celery and carrot, and cook for 2–3 minutes until slightly softened.
  • Stir in the tomato paste, garlic, ginger, fresh turmeric, and curry spice blend.
  • Sauté briefly to release the aroma.
  • Add the cooked lentils, chopped tomatoes, cherry tomatoes, vegetable stock, and coconut milk.
  • Stir well and let simmer for 15 minutes. Taste and adjust salt if needed.
  • Serve hot, topped with coconut cream, herbs, and chili flakes. Enjoy with warm naan or flatbread.

Notes

Tip: You can cook the lentils directly in the soup base, but depending on the lentil type, this can take longer. Cooking them separately with turmeric ensures they’re perfectly soft and keeps the soup texture creamy.