Hey friends! Welcome to my kitchen, where the aroma of comforting, nourishing dishes always fills the air. Today, I’m excited to share my favorite High-Protein Anti-Inflammatory Veggie Soup recipe. It’s packed with wholesome ingredients like red lentils and sweet potatoes, which not only make it super filling but also help to combat inflammation. Spoiler alert: it’s the perfect blend of taste and nutrition! I mean, who doesn’t love a good soup that ticks all the right boxes and is ready in no time? If you’re a fan of hearty soups like this, be sure to check out my easy Breakfast Potatoes Recipetoo!
Why you’ll love this recipe
You’ll love this soup, and here’s why: it’s not just tasty, it’s also loaded with proteins and anti-inflammatory ingredients. Perfect for a cozy night in or a quick meal prep option! With every spoonful, you’re nurturing your body and soul. Plus, it’s super easy to whip up, even on a busy day. Trust me, I’ve made it amidst toddler chaos, and it’s become a household favorite!
Ingredients
- 5 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, chopped (about 1½ cups)
- 3 cloves garlic, minced
- 2 teaspoons minced fresh ginger
- ½ teaspoon salt, divided
- 1½ tablespoons curry powder
- 1 tablespoon ground turmeric
- 8 cups lower-sodium vegetable broth
- 1⅔ cups dry red lentils
- 1 medium sweet potato, peeled and cubed (½-inch; about 2 cups)
- 2 medium carrots, chopped (about 1½ cups)
- 1 teaspoon paprika
- ½ teaspoon fennel seeds
- 2 (13.5-ounce) cans light coconut milk, well shaken and stirred
- 1½ tablespoons lemon juice, plus more to taste
- Chopped fresh cilantro for garnish (optional)
Step-by-step instructions
Let’s dive right into making this delightful soup!
Heat the Aromatics
Heat the oil:
In a large saucepan, heat 3 tablespoons of olive oil over medium-high heat. Add chopped onion, garlic, ginger, and ¼ teaspoon salt. Cook for about 5 minutes, stirring often, until the onion softens.
Add spices:
Stir in curry powder and turmeric. Cook for about 1 minute, stirring constantly, until the spices are fragrant.
Cook the base:
Add vegetable broth, lentils, and the remaining salt. Bring to a boil, then reduce the heat to medium-low and simmer.
Add veggies:
Once lentils are soft, add sweet potatoes and carrots. Let everything cook for 14-16 minutes until tender.
Blend and finish:
In a small pan, heat 2 tablespoons of oil over medium heat. Add paprika and fennel seeds, then remove from heat.
Blend the soup:
Transfer half of the soup to a blender and blend until smooth (about 45 seconds). Pour it back into the saucepan and blend the second half.
Finish the soup:
Stir in coconut milk and bring to a gentle simmer. Add lemon juice and adjust seasoning to taste.
Serve and Enjoy
- Finish it off:Ladle the soup into bowls, drizzle with the paprika-oil mixture, and garnish with cilantro if you’re feeling fancy.
Recipe tips & variations
Here’s a little secret: sniff “fancy”. If you’re out of sweet potatoes, you can sub in butternut squash. Need more heat? Feel free to up the paprika or toss in a pinch of red pepper flakes. And for those of you who love a good DIY, homemade vegetable stock will give this soup an extra depth of flavor. It’s like making a staple dish your own!
Storage & reheating
This soup is a perfect candidate for meal prep. It keeps well in the fridge for up to 5 days. When it comes to reheating, just pop a serving in the microwave or warm it slowly on the stove. If you plan to freeze it, consider leaving out the coconut milk and adding it fresh when you’re ready to enjoy a bowl.
FAQs
1. Can I use canned lentils?
Yes, you can! Just reduce the cooking time, as canned lentils are already pre-cooked.
2. Is there a substitute for coconut milk?
Absolutely! You can swap it with any plant-based milk, though it might slightly alter the soup’s creaminess.
3. Does this soup freeze well?
Yes, it does! For best results, freeze before adding coconut milk and add it when reheating.
4. Can I add other vegetables?
Feel free! Zucchini or spinach make great additions, just add them in towards the end of the cooking process.
Recipes you may like
Feeling inspired by this hearty soup? You might also enjoy these recipes:
- Crescent Roll Breakfast Recipes
- Breakfast Potatoes Recipe – Easy & Crispy
- Breakfast Pizza Recipe – Easy & Cheesy
I hope thisHigh-Protein Anti-Inflammatory Veggie Soupbecomes a warming staple in your home as it has in mine. Happy cooking, and feel free to drop a comment or question below. Your kitchen feedback and stories are always a joy to read!
High-Protein Anti-Inflammatory Veggie Soup
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
A delicious high-protein anti-inflammatory veggie soup packed with wholesome ingredients like red lentils and sweet potatoes.
Ingredients
- 5 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, chopped (about 1 1/2 cups)
- 3 cloves garlic, minced
- 2 teaspoons minced fresh ginger
- 1/2 teaspoon salt, divided
- 1 1/2 tablespoons curry powder
- 1 tablespoon ground turmeric
- 8 cups lower-sodium vegetable broth
- 1 2/3 cups dry red lentils
- 1 medium sweet potato, peeled and cubed (1/2-inch; about 2 cups)
- 2 medium carrots, chopped (about 1 1/2 cups)
- 1 teaspoon paprika
- 1/2 teaspoon fennel seeds
- 2 (13.5-ounce) cans light coconut milk, well shaken and stirred
- 1 1/2 tablespoons lemon juice, plus more to taste
- Chopped fresh cilantro for garnish (optional)
Instructions
- Heat the oil: In a large saucepan over medium-high heat, warm 3 tablespoons of olive oil. Toss in the chopped onion, garlic, ginger, and ¼ teaspoon salt. Cook, stirring often, until the onion begins to soften, about 5 minutes.
- Spice it up: Add the curry powder and turmeric. Stir constantly for about a minute until their aroma fills your kitchen.
- Simmering time: Pour in the vegetable broth, lentils, and remaining salt. Bring the mixture to a boil over medium-high heat, then reduce to medium-low and let it simmer.
- Add veggies: Once the lentils start softening, add the sweet potatoes and carrots. Let them simmer until everything is tender – about 14 to 16 minutes.
- Paprika infusion: Meanwhile, in a separate small pan, heat the remaining 2 tablespoons of oil over medium heat. Stir in the paprika and fennel seeds, then remove from heat immediately.
- Blend! Work in two parts, transferring half of the lentil mixture to a blender. Blend until smooth, around 45 seconds. Pour it back into the saucepan and repeat with the remaining soup.
- Cream it up: Pour in the coconut milk, bringing everything to a gentle simmer again. Lastly, stir in the lemon juice and adjust seasoning to your preference.
- Finish it off: Ladle the soup into bowls, drizzle with the paprika-oil mixture, and garnish with cilantro if you’re feeling fancy.
Notes
- If you’re out of sweet potatoes, you can sub in butternut squash.
- Feel free to up the paprika or toss in a pinch of red pepper flakes for more heat.
- Homemade vegetable stock will give this soup an extra depth of flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg