Let’s talk inflammation. Not the “my ex just texted” kind of emotional inflammation (although… ouch), but the physical kind—tired joints, sluggish digestion, skin flare-ups, that general “I’m a human hot water bottle and not in a good way” feeling.
If winter’s been giving your body a hard time, this Turmeric Lentil Anti-Inflammatory Soup is basically a warm hug for your insides. It’s solo-sized, super simple, and stacked with anti-inflammatory goodies like turmeric, garlic, and lentils.
You don’t need a Vitamix, a spice rack the size of a library, or an Instagram wellness filter to make this. Just a saucepan, a spoon, and about 20 minutes.
🔥 Why This Soup Works: Calms the Body & Soul
This recipe is a triple threat: it’s warming, soothing, and built around key anti-inflammatory ingredients that your body will absolutely thank you for.
- Turmeric contains curcumin, which has been studied for its ability to reduce inflammation and oxidative stress.
- Garlic brings both flavour and anti-inflammatory compounds that support immunity and heart health.
- Red lentils are not only budget-friendly and quick-cooking, but also packed with fibre and plant-based protein—two things that help reduce chronic inflammation long-term.
Add a little cumin for digestive support, a handful of spinach for extra nutrients, and a cheeky squeeze of lemon to tie it all together (and help your body absorb iron from those lentils). This isn’t just soup. It’s self-care with a spoon.
🧾 Ingredients (Serves 1)
Just the basics, because we’re not here to overcomplicate things:
- 1 tsp olive oil
- 1 clove garlic, finely chopped
- ¼ tsp ground turmeric
- ¼ tsp ground cumin
- ¼ cup red lentils, rinsed
- 1 cup vegetable or chicken stock
- Handful of baby spinach (roughly ½ cup)
- Optional: squeeze of fresh lemon
- Salt and pepper, to taste
🛒 Pantry tip: Got dried garlic or turmeric instead of fresh? No worries. This soup is forgiving, just like a good mate.
🥄 Instructions (Simple as Pie, but Soup)
- Sauté the base:
In a small saucepan, heat olive oil over medium heat. Add garlic and cook gently for 30 seconds, until fragrant (don’t let it brown unless you’re going for ‘crunchy surprise’ soup). - Spice it up:
Stir in turmeric and cumin. Toast the spices for 15–20 seconds to wake them up and release their aromas. - Add lentils and stock:
Tip in your rinsed red lentils and the stock. Bring to a gentle simmer. Cook for 12–15 minutes, stirring occasionally, until the lentils are soft and breaking down. - Add spinach:
Stir in your baby spinach just before serving. It’ll wilt in seconds. - Final touch:
Add a squeeze of lemon, plus salt and pepper to taste.
🧡 Optional but awesome: Blitz it slightly with a stick blender if you prefer a smoother texture, or leave it chunky for rustic charm.
🧪 Nutritional Highlights (Per Serve)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~9g |
| Fibre | ~6g |
| Iron | ~20% RDI |
| Vitamin A | ~50% RDI |
| Hero Nutrients | Curcumin (from turmeric), allicin (garlic), plant-based protein, fibre |
🥄 Bonus benefit: The combo of turmeric + black pepper increases curcumin absorption significantly. So if you’ve got pepper nearby, give it a crack.
🔁 Soup Tips & Smart Swaps
- No fresh spinach?
Use frozen spinach, kale, or even rocket. Just add at the end and stir through to wilt. - Make it creamy:
Add a tablespoon of coconut milk or Greek yoghurt at the end for a creamier finish. - Spice it your way:
Like it hot? Add a pinch of chilli flakes or cayenne when sautéing the garlic. - Bulk it up:
Stir through leftover cooked rice, quinoa, or shredded rotisserie chicken if you’re extra hungry. - Reheating tip:
This soup keeps well in the fridge for 1–2 days. Add a splash of water or stock when reheating, as lentils absorb liquid like sponges on steroids.
🛋️ Why I Keep Coming Back to This Soup
This is one of those “feel it doing good things as you eat it” meals. It’s warming without being heavy, nourishing without being boring, and dead easy without feeling like you’re settling. And unlike some anti-inflammatory foods (looking at you, turmeric lattes), it doesn’t taste like a medicinal experiment gone wrong.
It’s the kind of recipe I make when my body says “enough with the takeaways, please.” When my joints are achy, my skin’s flaring up, or I just want to reset with something wholesome and warm without needing a fridge full of kale and bone broth.
💬 What’s Your Favourite Anti-Inflammatory Trick?
Do you swear by turmeric? Is ginger your go-to healer? Or do you just skip the cold entirely by becoming a couch burrito in winter? I want to know.
👇 Drop your solo wellness hacks or soup swaps in the comments!
👇 And don’t forget to subscribe for more recipes designed for one—because eating well doesn’t need a crowd (or a chest freezer).
👉 Explore more from the Plan4One blog:
This soup is part of our 15-Day Solo Soup Series, perfect for time-poor, health-smart solo eaters who just want food that warms more than their fingers. Stay tuned for the next bowlful of goodness!
