Soups are an easy way to cram more anti-inflammatory ingredients. This Indian inspired lentil soup contains turmeric, garlic, onion and ginger – all known for their potent anti-inflammatory properties. Cauliflower is a wonderful addition to soups – it blends well if you want a creamier texture.


Indian Spiced Red Lentil & Vegetable Soup

Difficulty – Easy

Time – 15 minutes, 40 minutes cooking

Serves –  2

What’s good about it?

This soup is perfect for meal prepping days. You can make up a big batch and freeze in portions. The soup will keep in the freezer for up to 3 months. Vary the vegetables in this soup if wished to use up any leftover veggies.



  1. Heat the oil in a large pan over a medium heat. Add the garlic, onion, celery and carrot and sauté for about 10 minutes until soft.
  2. Stir in the spices, tomato purée, lentils and stock and cook for about 30 minutes until the lentils are very soft.
  3. Remove the pan from the heat and stir in the spinach leaves to let them wilt. Using a potato masher, break up the lentils lightly. Stir in the
  4. fresh herbs and taste and adjust the seasoning. Serve with oat cakes and accompany with a side salad.


Nutrition per serving 249kcal, Fat 4.5g, Carbs 35g, Protein 13.8g



Did You Know?

Soups are an easy way to cram in more vegetables. The lentils provide plenty of protein and fibre to keep you feeling fuller for longer.

1tbsp olive oil

1 garlic clove crushed

1 red onion, diced

1 carrot, diced

1 celery stalk finely chopped

1/2 tsp fresh ginger, grated

½ tsp ground cumin

½ tsp curry powder

Salt and black pepper to taste

600ml vegetable stock

100g red lentils

2tbsp tomato puree

Handful of spinach leaves

1tbsp coriander and mint leaves chopped