Why this bowl works

No single recipe can “cure inflammation.” What can help is a repeatable eating pattern rich in vegetables, legumes, whole grains, nuts, seeds, and unsaturated fats. This soup makes that pattern easy, affordable, and actually delicious.

Ingredients

  • 1 cup red or brown lentils, rinsed
  • 1 onion, diced
  • 2 carrots and 2 celery stalks, chopped
  • 1 zucchini or sweet potato, chopped
  • 1 can diced tomatoes
  • 4 to 5 cups low-sodium broth or water
  • 1 teaspoon turmeric, 1 teaspoon cumin, 1/2 teaspoon ginger
  • 2 cups spinach or kale
  • Olive oil, lemon, black pepper, and salt to taste

Method

  1. Sauté onion, carrots, and celery in a little olive oil until softened.
  2. Add spices and stir for 30 seconds.
  3. Add lentils, tomatoes, vegetables, and broth. Simmer 25 to 35 minutes until tender.
  4. Fold in greens, add lemon, and adjust seasoning.

Finish with herbs, pumpkin seeds, yogurt, or a drizzle of olive oil. The soup freezes beautifully, unlike certain group chats.

Make it yours

Add chickpeas, barley, quinoa, rotisserie chicken, or extra greens. If you take medications or have a condition affected by diet, ask your clinician about major dietary changes or concentrated supplements.