Turmeric Ginger Red Lentil Soup

The short answer: This red lentil soup takes about 35 minutes in one pot and gives you roughly 17g of protein and 10g of fiber per bowl. Red lentils simmer with onion, garlic, fresh ginger, turmeric and cumin, then coconut milk and lime make it creamy and bright.

It’s cold, it’s late and you want something warm in a bowl that doesn’t take all night. Red lentils melt down in about 20 minutes, so the soup gets thick and creamy without a blender.

It’s one of the meals from our guide to starting an anti-inflammatory diet, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why this red lentil soup works on tired nights

• Red lentils cook fast. They break down in about 20 minutes, no soaking.
• Pantry friendly. Lentils, spices, a can of coconut milk and an onion are all you need.
• Plant protein plus fiber. So one bowl keeps you full for hours.
• It freezes beautifully. Make a double batch on Sunday and lunch is done.

Lentils are a pulse, one of the most affordable ways to add protein and fiber to your week. The Harvard Nutrition Source guide to legumes explains why they’re worth eating often.

The flavor: what makes it taste so good

This soup leans on the spice traditions of India and West Africa. First you bloom the spices in olive oil, so they taste toasty and deep instead of dusty. Then fresh ginger, garlic and chili bring the heat, and lime wakes it all up at the end.

• Fresh ginger and garlic, grated straight into the pot
• Ground turmeric, cumin and coriander, bloomed in olive oil
• A pinch of black pepper with the turmeric
• Red chili flakes or a whole scotch bonnet for heat
• Coconut milk, lime juice and cilantro to finish

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Soup: extra virgin olive oil, yellow onion, carrot, garlic cloves, fresh ginger, ground turmeric, ground cumin, ground coriander, red chili flakes, black pepper, red lentils, diced tomatoes, vegetable broth, sea salt
• To finish: full-fat coconut milk, lime, fresh cilantro

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make red lentil soup

First, soften the onion and carrot in olive oil. Next, add the garlic, ginger and spices and stir for one minute. Then add lentils, tomatoes and broth and simmer until thick. Finally, stir in coconut milk and lime. The full recipe card is below.

Turmeric Ginger Red Lentil Soup

One-pot red lentil soup with ginger, garlic, turmeric, cumin, coconut milk and lime. About 17g protein a bowl.

35minutes

17gprotein

450calories

4servings

Servings

1x2x3x

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Ingredients Uncheck all

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Soup

• 2 tbsp extra virgin olive oil
• 1 large yellow onion diced
• 1 large carrot diced
• 4 garlic cloves minced
• 2 tbsp fresh ginger grated
• 2 tsp ground turmeric
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp red chili flakes or 1 whole scotch bonnet, pierced
• 1/2 tsp black pepper freshly cracked
• 1 1/2 cups red lentils rinsed
• 1 can (14 oz) diced tomatoes
• 5 cups vegetable broth low sodium
• 1 tsp sea salt plus more to taste

To finish

• 1/2 can (13.5 oz) full-fat coconut milk
• 1 lime juiced
• 1/4 cup fresh cilantro chopped

Instructions

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1. Heat the olive oil in a large pot over medium heat. Add the onion and carrot with a pinch of salt and cook for 5 minutes until soft.
   Start 5 min timer
2. Add the garlic and ginger and stir for 1 minute until fragrant.
   Start 1 min timer
3. Stir in the turmeric, cumin, coriander, chili flakes and black pepper and toast for 30 seconds.
4. Add the lentils, tomatoes, broth and salt. Bring to a boil, then lower the heat and simmer for 20 to 25 minutes, stirring now and then, until the lentils break down and the soup is thick.
   Start 25 min timer
5. Remove the scotch bonnet if you used one. Stir in the coconut milk and lime juice, then taste for salt.
6. Ladle into bowls and top with cilantro and extra chili flakes.

Calories 450Protein 17gCarbohydrates 54gFat 19gFiber 10gper serving, estimated

Serving ideas

Ladle it into bowls and top with cilantro, a squeeze of lime and a few chili flakes. Then add a handful of baby spinach to wilt in the hot soup, or serve it with toasted sourdough for dunking.

Nutrition at a glance: each serving has about 450 calories, 17g protein, 54g carbs and 10g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Stir in 2 big handfuls of spinach or chopped kale at the end for more greens.
• Use sweet potato instead of carrot for a sweeter, thicker soup.
• Swap coconut milk for an extra cup of broth if you want it lighter.
• Add shredded chicken or a jammy egg on top if you want more protein.

Make-ahead and storage tips

This red lentil soup keeps in the fridge for up to 5 days and freezes for 3 months. It thickens as it sits, so reheat it on the stove with a splash of water or broth.

Frequently asked questions

Save this one for your next long day. Want more? Try our smoky sheet pan salmon with sweet potatoes and kale next.

This article is for general information and is not medical or nutrition advice.