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Recipe: Carrot and Lentil Soup

A powerhouse of natural antibiotics and anti-inflammatory properties, this soup is truly a health tonic every family needs right now.

Anti-inflammatory food focus: Carrot and lentil soup.

If you ask my kids, lentils are the world's most healthy food. Rich in fiber, vitamins, versatility and flavor. Plus polyphenols and inflammation-fighting compounds. We love traditional lentils and pasta, lentil soup, lentil tacos...

Today I want to pair our family favorite with an equally healthy food that doesn't get the praise it deserves: Carrot. Carrots are rich in beta-carotene, which serves as an antioxidant. Also, the sweet rib of the carrot is a natural antibiotic. Studies show that the oligosaccharide derived from carrots positively alter the gut's biome and scientists are exploring this component as a new natural antibiotic alternative - this makes me SUPER excited! I try to add shredded carrots to everything for this reason.

Together lentils and carrots are a powerhouse. Add in the curcumin-loaded turmeric and curry, and sulfur and capsaicin containing garlic and red pepper flakes and this soup is truly a health tonic every family needs right now.

we will be making this on our @gGreen Apron Kitchen Brooklyn@greenapronkitchen facebook and Instagram live today at 12PM!


2 tablespoons extra virgin oil

1 yellow onion diced

5 cloves garlic, minced

1 tablespoon freshly chopped ginger or 1 tablespoon ginger puree

1 teaspoon curry powder

pinch turmeric

1/4 teaspoon red pepper flakes

3/4 cup dried red lentils - brown works too *sub in white beans when lentils aren't on hand.

4 cups veggie broth or chicken broth

salt and pepper to taste

toppings: Greek yogurt, cilantro/goat cheese and seeds/sour cream and chives


1.Heat olive oil in a large soup pot over medium heat. Add the diced onion and cook for 5 minutes or until translucent. Stir in the garlic, ginger, curry powder, and red pepper flakes and cook for a minute more until fragrant.

2. Add the carrots, lentils and veggie stock to the pot. Increase heat to a boil then reduce heat to medium-low and cover. Cook the soup for 30-35 minutes until the lentils are tender.

3. Uncover and turn heat off. Use an immersion blender to puree the soup in the pot. If you are using a regular blender instead, carefully transfer ladlefuls of the soup to the blender and puree in batches until you reach a smooth consistency. Return the soup to the soup pot.

4. Taste and add salt and pepper as needed. Serve hot with your toppings: a dollop of Greek yogurt and sprinkling of chopped cilantro.

or a bit of crumbled goat cheese and pumpkin seeds.

Add extra red pepper flakes for added heat.

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