Description

This Immune Boosting Soup is a nourishing and flavorful recipe packed with antioxidant-rich ingredients like turmeric, ginger, garlic, and leafy greens. It’s perfect for warming up on chilly days while supporting your immune system with nutrient-dense vegetables and protein-rich red lentils. Easy to make on the stovetop or in an Instant Pot, this hearty soup is both comforting and wholesome.

Ingredients

Scale

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 Lentils

1 tsp dried turmeric
¾ cup red lentils
½ tsp sea salt, plus more to taste
Several grinds of black pepper

Liquids

4 cups vegetable broth
2 cups water

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Instructions

Heat Oil and Sauté Onions: Warm the extra virgin olive oil in a large pot or Dutch oven over medium heat until hot. Add the diced onion and sauté for about 3 minutes until translucent and fragrant.
Add Root Vegetables and Celery: Stir in the chopped carrots, parsnips (or sweet potatoes), and celery. Continue sautéing for another 5 minutes to soften the vegetables and develop flavor.
Add Garlic, Turmeric, and Ginger: Add the minced garlic, dried turmeric, and fresh ginger to the pot. Sauté for 1 minute more, stirring frequently to avoid burning and to release their natural aromas.
Add Broth, Water, Lentils, and Seasoning: Pour in the vegetable broth and water, followed by the red lentils, sea salt, and several grinds of black pepper. Stir well and bring the mixture to a boil over high heat.
Simmer the Soup: Once boiling, reduce the heat to low and cover the pot. Let the soup simmer gently for 15 minutes until the lentils and vegetables are tender and cooked through.
Finish with Greens and Herbs: Remove the pot from the heat. Stir in the chopped kale or spinach, fresh parsley, and lemon juice. Cover the pot again and let the greens steam in the residual heat for a few minutes until wilted.
Adjust Seasoning and Serve: Taste the soup and add additional salt if needed (about another ¼ tsp suggested). Serve warm and enjoy this immune-boosting, comforting soup.

Notes

Instant Pot directions: Use the ‘Sauté’ function to warm olive oil and sauté onion for 2 minutes. Add carrots, parsnips, and celery and sauté for 5 more minutes. Then add garlic, turmeric, and ginger and sauté for 1 minute. Add broth, water, lentils, salt, and pepper. Cook on high pressure for 8 minutes, then quick release. Stir in kale, parsley, and lemon juice. Cover and let steam for 2 minutes. Adjust seasoning as needed before serving.
Parsnips can be substituted with sweet potatoes for a slightly sweeter flavor.
Adjust the amount of turmeric and ginger according to your taste preferences for more or less spice.
For a creamier texture, blend part of the soup before adding the greens.

Nutrition

Serving Size: 1 bowl (approximately 1.5 cups)
Calories: 180 kcal
Sugar: 5 g
Sodium: 400 mg
Fat: 5 g
Saturated Fat: 0.7 g
Unsaturated Fat: 4 g
Trans Fat: 0 g
Carbohydrates: 28 g
Fiber: 7 g
Protein: 8 g
Cholesterol: 0 mg