Red Lentil Soup

Red lentils are one of the fastest-cooking legumes and among the most nutrient-dense — high in folate, iron, and the kind of fiber that feeds beneficial gut bacteria. The spice combination here isn't just flavor: turmeric and ginger have both been studied for their effects on inflammation. This soup also freezes perfectly, so one batch covers several meals.

Ingredients

• 1 teaspoon olive oil
• 1 small yellow onion, chopped
• 1 cup finely chopped carrot
• 4 garlic cloves, chopped
• Warm spice blend (1 tsp cumin, 2 tsp turmeric, 1/4 tsp ground ginger, 1 tsp garam masala)
• Sea salt and freshly ground black pepper
• 5 cups vegetable stock
• 1 1/2 cups dried red lentils
• 1 (29-ounce) can diced tomatoes, drained
• 1/4 cup chopped fresh cilantro

Steps

1. Heat the olive oil in a large saucepan over medium heat for about 30 seconds. Add the onion and carrot and cook for 5 minutes, until the onion softens.
2. Add the garlic and cook until lightly browned. Sprinkle in the spice blend and a pinch each of salt and pepper. Stir until the spices are fragrant, about 1 minute.
3. Pour in the vegetable stock, then add the lentils and tomatoes. Bring to a simmer, cover, and cook for 20 minutes, until the lentils are completely tender.
4. Remove from heat. Puree half the soup using an immersion blender or standard blender, then stir it back into the pot. This gives you a thick base with some texture still in it.
5. Stir in the cilantro. Taste and adjust salt and pepper. Serve hot.

Nutrition (estimated, per serving)