Lentil and Turmeric Soup with Garlic and Carrots

By AislePrompt Editorial · Published 2026-06-15 · Updated 2026-06-15

A warming lentil soup enriched with turmeric, garlic, and carrots to provide antioxidants and ease cold symptoms while being hearty and nourishing. This Mediterranean soup recipe (anti-inflammatory), ready in about 45 minutes, pairs red lentils, rinsed, carrots, diced, and garlic cloves, minced for a weeknight-friendly dinner. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup red lentils, rinsed
• 2 medium carrots, diced
• 3 garlic cloves, minced
• 1 tsp ground turmeric
• 1 medium yellow onion, diced
• 4 cups vegetable broth
• 2 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/4 cup fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 3 minced garlic cloves, sautéing for 4-5 minutes until softened and fragrant.
2. Step 2: Stir in 2 diced medium carrots and 1 tsp ground turmeric, cooking for another 2 minutes to release aromas.
3. Step 3: Add 1 cup rinsed red lentils and 4 cups vegetable broth to the pot. Season with 1 tsp sea salt and 1/2 tsp black pepper. Bring to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes until lentils and carrots are tender and soup thickens.
4. Step 4: Stir in 1/4 cup chopped fresh cilantro just before serving. Ladle soup hot to soothe cold symptoms and provide nourishing antioxidants.