This anti-inflammatory golden lentil soup is a cozy, nourishing meal packed with ingredients that support your immune system, digestion, and hormones. Made with gut-soothing ginger, anti-inflammatory turmeric, and fiber-rich lentils, this anti-inflammatory golden lentil soup is the perfect plant-based option for inflammation reduction and hormone balance.
Yields:
4 Servings
Prep time:
10 mins
Total time:
35 mins
Ingredients for Anti-Inflammatory Golden Lentil Soup
- 1 tbsp olive oil or avocado oil
- 1 cup chopped carrots
- 1 stalk celery, chopped (optional)
- 1 tbsp fresh grated ginger
- 1 tsp ground turmeric
- ½ tsp ground cumin
- 1 cup split red lentils, rinsed
- 4 cups low-sodium vegetable broth (or water)
- Salt & black pepper to taste
- Juice of ½ lemon (optional; omit for GERD)
- Fresh cilantro or parsley for garnish
How to Make This Anti-Inflammatory Golden Lentil Soup
- Sauté the aromatics
In a large pot, heat oil over medium heat. Add carrots, celery (if using), ginger, turmeric, and cumin. Sauté for 3–4 minutes until fragrant. - Add lentils & broth
Stir in red lentils and pour in the broth. Bring to a gentle boil, then reduce heat and simmer for 20–25 minutes, until lentils are soft. - Blend (optional)
Use an immersion blender for a creamier texture, or leave chunky if you prefer. - Finish & serve
Season with salt and pepper. Stir in lemon juice if using. Ladle into bowls and top with herbs.
Why This Golden Lentil Soup Is Great for Inflammation & Gut Health
| Ingredient | Benefits | Notes |
|---|---|---|
| Red Lentils | High in plant protein & fiber | Easy to digest when well-cooked |
| Ginger | Anti-inflammatory & supports digestion | Great for bloating and gut health |
| Turmeric | Anti-inflammatory + antioxidant | Best absorbed with healthy fats |
| Olive Oil | Healthy fat for hormone support | Helps absorb turmeric’s curcumin |
| Carrots | Rich in beta-carotene + gut-soothing | Adds sweetness & color |
Serving Suggestions
- Serve with a side of brown rice, quinoa, or gluten-free flatbread
- Drizzle with coconut yogurt or top with pumpkin seeds for healthy fat and crunch
- Enjoy with steamed greens (like kale or chard) on the side for a hormone-balancing plate
- Add a swirl of coconut milk for extra creaminess
Why You’ll Love It
- Naturally vegan, gluten-free, and anti-inflammatory
- Loaded with fiber, iron, and hormone-friendly spices
- Easy to digest and suitable for IBS- and GERD-friendly diets (omit lemon)
- Freezer-friendly — perfect for batch cooking
- Customizable with seasonal veggies and add-ins
Why This Anti-Inflammatory Golden Lentil Soup Supports Healing
This anti-inflammatory golden lentil soup is rich in ingredients scientifically shown to reduce inflammation and support digestion, immunity, and hormone health.
Turmeric, the golden heart of this recipe, contains curcumin — a powerful compound known for its anti-inflammatory and antioxidant properties. According to Harvard Health, turmeric may help reduce joint pain, support immune function, and protect against chronic disease.
Ginger aids in digestion and inflammation reduction, while lentils provide plant-based protein, iron, and fiber — making this soup ideal for hormone-supportive and gut-healing diets. The National Institutes of Health recognizes ginger as a key player in managing inflammation and metabolic health.
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