Anti-Inflammatory Lentil Soup

It’s no secret that lentils are packed with fiber and iron, but did you know that they can also help reduce inflammation in the body? That’s right! By incorporating the right types of lentils into your diet, you can naturally combat inflammation. Black and red lentils, in particular, are loaded with antioxidants, omega-3 fatty acids, and phytonutrients that help fight inflammation. Let me share my favorite Anti-inflammatory Soup recipe that’s perfect for this purpose.

When you’re working to reduce inflammation, it’s important to focus on foods high in omega-3 fatty acids, antioxidants, flavonoids, and phenolic compounds. Red and black lentils contain more antioxidants and omega-3 fatty acids than other types, making them ideal for fighting inflammation.

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Anti-Inflammatory Lentil Soup Recipe

Inflammation occurs when the immune system tries to protect the body from germs, bacteria, toxins, and other harmful substances. While acute inflammation is your body’s way of defending itself, chronic inflammation happens when your body continues to send inflammatory cells, even when there’s no threat. This prolonged inflammation can lead to symptoms like pain, swelling, redness, and a loss of function in certain areas of the body.

The good news is that inflammation can be controlled with the right lifestyle choices. By eating anti-inflammatory foods, getting enough sleep, drinking water, exercising, and losing weight, you can significantly reduce inflammation.

Here’s the recipe for my Anti-inflammatory Lentil Soup, which serves 3 and can be made in about 45 minutes.

Ingredients:

• 1 cup of red lentils (uncooked & washed)
• 1 medium onion (chopped)
• 2 medium carrots (chopped)
• 1 medium celery stalk (diced)
• 1 tsp of turmeric powder
• 1/2 tsp of ground cumin
• 1/2 tsp of salt
• 1/2 tsp of black pepper
• 4 cups of water
• 1/2 a lemon (freshly squeezed juice)
• 2 tbsp of olive oil
• 1 tbsp of fresh parsley (chopped)

Instructions:

1. Start by heating the olive oil in a large pot. Sauté the chopped onions until they turn pale in color. Add the chopped carrots and sauté for another minute or two.
2. Next, toss in the diced celery and the red lentils, mixing everything together. Add in the water, turmeric, cumin, salt, and black pepper. Stir to combine.
3. Cover the pot and bring the mixture to a boil on high heat. Once it starts boiling, reduce the heat to low. Half-cover the pot so the soup doesn’t overflow as it simmers.
4. Let it cook for about 30-35 minutes, or until the lentils are soft and tender.
5. Before serving, add fresh lemon juice and sprinkle with chopped parsley for extra flavor.

Anti-inflammatory Lentil Soup Nutrition Facts:

Each serving of this soup contains:

• 264 calories
• 10 grams of total fat
• 1.6 grams of saturated fat
• 21% of daily sodium
• 33.8g total carbohydrates
• 15g dietary fiber
• 6.5 grams of sugar
• 11 grams of protein
• 118mg calcium
• 32% of daily iron
• 898mg potassium

What is Considered a Serving Size?

A standard serving of soup is about 245 grams, or roughly 8.5oz. However, since lentil soup is rich in fiber and protein, you can comfortably enjoy around 300g per serving, which is a little over 1 1/3 cups.

Are Lentils Anti-inflammatory?

Yes! Lentils, along with other legumes, are highly effective at reducing inflammation. They are rich in fiber, antioxidants, omega-3 fatty acids, and phytonutrients. Studies have shown that people who regularly consume high-fiber foods like lentils tend to have lower levels of inflammation.

Which Lentil is Anti-inflammatory?

Red and black lentils have the highest amounts of antioxidants and fiber, making them especially beneficial for fighting inflammation. If you want an extra boost, sprouting your lentils (soaking them) can significantly increase their antioxidant levels.

Additionally, 1 cup of lentils contains about 480mg of omega-3 fatty acids, which help reduce inflammation markers in the body.

How Does This Lentil Soup Help Reduce Inflammation?

Lentils are packed with vitamins, minerals, fatty acids, and antioxidants that help lower inflammatory markers. Eating lentils at least 3 times a week can provide you with these amazing benefits.

Here’s how the other ingredients help:

• Carrots: Rich in vitamin A and beta-carotene, both of which have anti-inflammatory properties.
• Celery: Contains luteolin, a powerful anti-inflammatory compound.
• Turmeric: This spice has long been known for its strong anti-inflammatory properties, helping to reduce the production of enzymes that cause inflammation.
• Cumin: Not only does cumin add flavor, but it also has anti-inflammatory and antiseptic properties that can help reduce swelling and pain.

Conclusion

There you have it! A delicious and healthy lentil soup that not only tastes great but helps reduce inflammation in your body. I hope you found this recipe helpful, and if you did, please feel free to share it. I’d also love to hear how you liked the taste and if you found it useful in your journey toward reducing inflammation. Let me know in the comments below. You can also find me on Pinterest for more recipes and updates!