Immune Boosting Lentil and Vegetable Soup Recipe

Introduction

This immune boosting soup is a warm, nourishing blend of fresh vegetables, lentils, and powerful spices like turmeric and ginger. It’s easy to prepare and packed with nutrients to help support your body’s defenses all year round.

Ingredients

• 2 tbsp extra virgin olive oil
• 1 large onion, diced
• 3 large carrots, chopped
• 2 parsnips, chopped (can substitute sweet potatoes)
• 3 stalks celery, finely chopped
• 6 cloves garlic, minced (about 3 tbsp)
• 2 tbsp fresh ginger, minced
• 1 tsp dried turmeric
• 3/4 cup red lentils
• 2 tbsp fresh parsley
• 1/2 tsp sea salt, more to taste
• 4 cups vegetable broth
• 2 cups water
• 2 cups kale or spinach, finely chopped
• 1 small lemon, juiced

Instructions

1. Step 1: Warm the olive oil in a large pot or Dutch oven over medium heat. Once hot, add the diced onion and sauté for 3 minutes until softened.
2. Step 2: Add chopped carrots, parsnips, and celery to the pot. Sauté for another 5 minutes until the vegetables begin to soften.
3. Step 3: Stir in minced garlic, dried turmeric, and fresh ginger. Cook for 1 minute until fragrant, stirring constantly to prevent burning.
4. Step 4: Pour in the vegetable broth and water. Add red lentils, sea salt, and several grinds of black pepper. Stir well and bring the mixture to a boil.
5. Step 5: Reduce the heat to low, cover the pot, and let the soup simmer for 15 minutes, or until lentils and vegetables are tender.
6. Step 6: Remove the pot from heat. Stir in kale or spinach, fresh parsley, and lemon juice. Cover and let the greens steam in the hot soup for a few minutes.
7. Step 7: Taste and adjust seasoning with additional salt if needed. Serve warm and enjoy your nourishing soup!

Tips & Variations

• Substitute parsnips with sweet potatoes for a sweeter, creamier texture.
• Add a pinch of cayenne pepper for a spicy kick and extra immune support.
• Use fresh turmeric root if available for a brighter flavor instead of dried turmeric.
• Blend part of the soup for a creamier consistency while keeping some chunks for texture.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if it has thickened. This soup also freezes well for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other greens besides kale or spinach?

Yes, you can substitute with chard, collard greens, or Swiss chard. These greens work well and provide similar nutrients.

Is it possible to make this soup vegan?

Absolutely. This recipe is already vegan as it uses vegetable broth and plant-based ingredients throughout.

Immune Boosting Lentil and Vegetable Soup Recipe

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4.7 from 96 reviews

This Immune Boosting Soup is a hearty, vibrant, and nutritious meal packed with fresh vegetables, turmeric, garlic, ginger, and red lentils. Designed to support your immune system, this warming soup combines nutrient-dense ingredients and a burst of flavor in every spoonful. Perfect for a wholesome lunch or dinner, it’s easy to prepare on the stovetop and provides a comforting, healthful boost during cold seasons or any time you need a nourishing meal.

• Author: Rita
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Global/Healthy
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 2 tbsp extra virgin olive oil
• 1 large onion, diced
• 3 large carrots, chopped
• 2 parsnips, chopped (can substitute with sweet potatoes)
• 3 stalks celery, finely chopped
• 6 cloves garlic, minced (about 3 tbsp)
• 2 tbsp fresh ginger, minced
• 2 cups kale or spinach, finely chopped
• 2 tbsp fresh parsley
• 1 small lemon, juiced

Spices and Legumes

• 1 tsp dried turmeric
• 3/4 cup red lentils
• 1/2 tsp sea salt, plus more to taste
• Black pepper, freshly ground, to taste

Liquids

• 4 cups vegetable broth
• 2 cups water

Instructions

1. Heat Olive Oil and Sauté Onions: Warm the extra virgin olive oil in a large pot or Dutch oven over medium heat. Once the oil is hot, add the diced onions and sauté for about 3 minutes until they become translucent and fragrant.
2. Add Root Vegetables and Celery: To the pot, add the chopped carrots, parsnips (or sweet potatoes if preferred), and finely chopped celery. Continue to sauté the mixture for another 5 minutes to soften the vegetables.
3. Add Garlic, Turmeric, and Ginger: Stir in the minced garlic, dried turmeric, and fresh minced ginger. Sauté for an additional 1 minute to allow the spices and aromatics to release their flavors fully into the soup base.
4. 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 everything well and bring the soup to a boil.
5. Simmer the Soup: Once boiling, reduce the heat to low and cover the pot. Allow the soup to simmer gently for 15 minutes, letting the lentils and vegetables cook through completely.
6. Add Greens and Finish the Soup: Remove the pot from heat. Stir in the finely chopped kale or spinach, fresh parsley, and the juice of one small lemon. Cover the pot again and let the greens steam in the hot soup for a few minutes until wilted and tender.
7. Adjust Seasoning and Serve: Taste the soup and adjust salt and pepper to your preference (an additional 1/4 tsp salt is often recommended). Serve warm and enjoy your nutrient-packed immune boosting soup.

Notes

• You can substitute parsnips with sweet potatoes for a slightly different sweetness and texture.
• Red lentils break down during cooking, adding natural thickness to the soup; if you prefer a thinner broth, reduce the lentils slightly or add more water.
• To make the soup vegan, be sure to use vegetable broth that is plant-based.
• Feel free to add other spices such as cumin or coriander for additional flavor complexity.
• This soup stores well in the refrigerator for up to 4 days and can be frozen for up to 3 months.

Keywords: immune boosting soup, healthy soup recipe, vegan soup, lentil soup, turmeric soup, ginger soup, nutritious soup, vegetable soup