A nourishing and hearty soup that’s as healthy for your body as it is comforting for your soul, with amazing ingredients like lentils, turmeric, ginger, and other warm spices. It’s perfect for chilly days because it feels like cozy wellness in a bowl. Easy to prepare, full of flavor, and even better the next day!
Recipe Highlights
- Anti-inflammatory ingredients – Turmeric and ginger are known for their health-boosting properties, helping to support your immune system.
- No blending – Unlike many lentil soups, this one doesn’t require a blender.
- Hearty and satisfying – Black lentils are a great source of protein, making this soup a filling main meal.
- Budget-friendly – Made with simple, affordable ingredients to create a flavorful and nourishing dish.
- Foolproof and easy – A beginner-friendly recipe that’s straightforward and reliable.
- Comforting for sick days – Perfect for chilly winter season, this soup provides warmth and nourishment when you’re dealing with a runny nose, sore throat, or cold.
- Dairy-free, gluten-free, and vegan – Suitable for a variety of dietary needs.
- Meal prep friendly – Tastes even better the next day and reheats beautifully for easy lunches or dinners.
- Great for weeknights
Ingredients & Substitutions
- Black lentils – Also known as beluga lentils, they hold their shape well without becoming mushy. They have a richer flavor compared to other types of lentils. If unavailable, green or brown lentils are the best alternatives.
- Olive oil – Substitute with avocado oil, sunflower oil, canola oil, or any neutral cooking oil.
- Onion – Yellow onions work best, but white or red onions can also be used for slightly different flavors and textures.
- Garlic – Adds depth to the soup.
- Fresh ginger – I really recommend using fresh ginger for this recipe as dried ground ginger will yield different results. Check out the Tips for Easy Cooking section to learn how to always have fresh ginger on hand.
- Carrot – Adds natural sweetness and balances the warm spices. If you don’t have carrots, substitute with parsnip or even beetroot.
- Celery – Enhances the soup’s aroma. If unavailable, use fennel or leeks.
- Diced tomatoes – Canned diced tomatoes (400 g / 14 oz) are perfect for this soup, adding tanginess and a bit of texture. If you prefer to use fresh diced tomatoes, substitute with 2 medium tomatoes for one can of diced tomatoes.
- Turmeric powder – The key anti-inflammatory spice in this soup.
- Ground cumin – Adds an earthy flavor.
- Coriander powder – Has a slightly citrusy note that complements the richness of the soup.
- Smoked paprika – Provides a subtle smokiness that deepens the flavor of the soup. Regular or sweet paprika can be used instead.
- Cayenne pepper (optional) – Adds a touch of heat to the soup. Substitute with red chili flakes or leave it out for a milder dish.
- Broth – Use any broth you like.
- Bay leaf – Adds a subtle herbal flavor to the soup. If you don’t have bay leaves, use two teaspoons of dried oregano per bay leaf.
- Full-fat coconut milk – Important for creaminess, slight sweetness, and balancing the flavor. My favorite is M&S Coconut Milk UHT Santan Kelapa. You can replace the coconut milk with cashew cream, soy cream, or heavy cream (if tolerating dairy) for similar results.
- Lime juice – Brightens the flavors and adds a touch of acidity to balance the richness. If limes aren’t available, lemon juice works as a good substitute.
- Baby spinach – Adds nutrients and a pop of color to the soup. Kale or Swiss chard are great alternatives.
- Parsley or coriander – Fresh herbs add a finishing touch of flavor. Substitute with dill or chives for a slightly different taste.
- Chili flakes (optional) – For a little extra heat and garnish. You can also use freshly sliced chili for a more vibrant touch and kick.
Tips for Easy Cooking
- Grate and freeze ginger – Save time by grating fresh ginger ahead of time and freezing it in small portions. Grab as much as you need when cooking.
- Use a vegetable chopper – Speed up your prep by using a chopper to quickly and evenly dice your vegetables.
- Measure spices ahead of time – Combine all the spices in a small bowl before starting. It makes adding them to the pot faster and easier.