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Photo:Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Active Time:1 hr 5 minsTotal Time:1 hr 15 minsServings:6Jump to Nutrition Facts
Active Time:1 hr 5 minsTotal Time:1 hr 15 minsServings:6
Active Time:1 hr 5 mins
Active Time:
1 hr 5 mins
Total Time:1 hr 15 mins
Total Time:
1 hr 15 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Jump to recipe
ThisHigh-Protein Anti-Inflammatory Soupis a nourishing meal that’s great to have on hand during the cooler months ahead. It’s packed with plant-based protein from lentils, which also offer a healthy dose of fiber. We think a hot bowl of this creamy soup is ideal for warming up on chilly days. Plus, soups like this one are great for batch cooking and meal prep. Make this soup ahead and store it in the fridge or freezer to reheat for a quick, nourishing lunch or dinner throughout the days and weeks ahead. Ready to cozy up to a bowl of this easy anti-inflammatory soup? Read on for our tips and tricks for how to maximize flavor and make this soup you’ll want to reach for again and again.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients5tablespoonsextra-virgin olive oil, divided1yellow onion, chopped (about1½cups)3clovesgarlic, minced2teaspoonsmincedfresh ginger½teaspoonsalt, divided1½tablespoonscurry powder1tablespoonground turmeric8cupslower-sodium vegetable broth1⅔cupsred lentils1sweet potato, peeled and cubed (½-inch; about2cups)2carrots, chopped (about1½cups)1teaspoonpaprika½teaspoonfennel seeds2(13.5-ounce) canslight coconut milk, well shaken and stirred1½tablespoonslemon juice, plus more to tasteChopped fresh cilantrofor garnish (optional)
Cook Mode(Keep screen awake)
Ingredients
5tablespoonsextra-virgin olive oil, divided
1yellow onion, chopped (about1½cups)
3clovesgarlic, minced
2teaspoonsmincedfresh ginger
½teaspoonsalt, divided
1½tablespoonscurry powder
1tablespoonground turmeric
8cupslower-sodium vegetable broth
1⅔cupsred lentils
1sweet potato, peeled and cubed (½-inch; about2cups)
2carrots, chopped (about1½cups)
1teaspoonpaprika
½teaspoonfennel seeds
2(13.5-ounce) canslight coconut milk, well shaken and stirred
1½tablespoonslemon juice, plus more to taste
Chopped fresh cilantrofor garnish (optional)
DirectionsHeat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric; cook, stirring constantly, until fragrant, about 1 minute.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyAdd 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyMeanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyFrequently Asked QuestionsYou can make this soup up to 5 days ahead and store it in an airtight container in the refrigerator. Alternatively, you can also let it cool completely, portion it out and store in the freezer for up to 3 months.Serve with a hunk of whole-grain bread to sop up the leftovers. A dollop of plain low-fat strained (Greek-style) yogurt on top with a squeeze of lime will add a tangy, creamy finish, or serve this cozy soup with ourBasic Green Saladon the side.EatingWell.com, December 2024
Directions
Heat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric; cook, stirring constantly, until fragrant, about 1 minute.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyAdd 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyMeanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyFrequently Asked QuestionsYou can make this soup up to 5 days ahead and store it in an airtight container in the refrigerator. Alternatively, you can also let it cool completely, portion it out and store in the freezer for up to 3 months.Serve with a hunk of whole-grain bread to sop up the leftovers. A dollop of plain low-fat strained (Greek-style) yogurt on top with a squeeze of lime will add a tangy, creamy finish, or serve this cozy soup with ourBasic Green Saladon the side.
Heat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric; cook, stirring constantly, until fragrant, about 1 minute.
Add 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.
Meanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.
Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.
Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.
Frequently Asked QuestionsYou can make this soup up to 5 days ahead and store it in an airtight container in the refrigerator. Alternatively, you can also let it cool completely, portion it out and store in the freezer for up to 3 months.Serve with a hunk of whole-grain bread to sop up the leftovers. A dollop of plain low-fat strained (Greek-style) yogurt on top with a squeeze of lime will add a tangy, creamy finish, or serve this cozy soup with ourBasic Green Saladon the side.
Frequently Asked Questions
You can make this soup up to 5 days ahead and store it in an airtight container in the refrigerator. Alternatively, you can also let it cool completely, portion it out and store in the freezer for up to 3 months.
Serve with a hunk of whole-grain bread to sop up the leftovers. A dollop of plain low-fat strained (Greek-style) yogurt on top with a squeeze of lime will add a tangy, creamy finish, or serve this cozy soup with ourBasic Green Saladon the side.
EatingWell.com, December 2024
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Nutrition Facts(per serving)478Calories22gFat59gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Alex Loh
andHilary Meyer
Hilary Meyer
