Fall is here—which means cozy sweaters, crisp mornings, and… the return of sniffles as kids head back to school and offices fill up again. While rolling out your mat in the hot room is already one of the best ways to keep your immune system humming (sweat, stress release, and community connection all count as medicine 💪), it never hurts to double up with a little kitchen magic too.
That’s where this immune-boosting golden lentil soup comes in. Packed with garlic, ginger, turmeric, and leafy greens, it’s warming, nourishing, and exactly what your body craves when the seasons shift. Think of it as self-care you can eat—perfect after yoga class, or for sharing around the table on a chilly evening.
Immune-Boosting Golden Lentil Soup
Serves 6
Ingredients
- 2 tbsp olive oil or coconut oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 medium carrots, chopped
- 1 tsp ground turmeric (or 1 tbsp fresh, grated)
- 1 tsp ground cumin
- ½ tsp ground coriander
- 1 tsp smoked paprika (optional)
- 1 cup red lentils, rinsed
- 6 cups vegetable broth (or water + 1 bouillon cube)
- 1 can (14 oz) diced tomatoes
- 2 cups chopped kale or spinach
- Juice of ½ lemon
- Salt + pepper, to taste
- Fresh cilantro, parsley, or pumpkin seeds, for garnish
Instructions
- Heat oil in a large pot over medium heat. Add onion and sauté until softened, about 5 minutes.
- Stir in garlic, ginger, carrots, turmeric, cumin, coriander, and smoked paprika. Cook 1–2 minutes until fragrant.
- Add lentils, broth, and tomatoes. Bring to a boil, then reduce to a simmer. Cover and cook for 20–25 minutes, until lentils are soft.
- Stir in kale or spinach and cook 3–5 minutes until wilted.
- Finish with lemon juice, salt, and pepper to taste.
- Ladle into bowls and top with fresh herbs or pumpkin seeds.
✨ Why it’s immune-boosting:
- Garlic + ginger → natural antibacterial + antiviral support
- Turmeric → powerful anti-inflammatory and antioxidant
- Leafy greens → vitamins A + C for strong immunity
- Lentils → protein + zinc for energy and repair
- Lemon → extra vitamin C kick
Storage + Freezing Tips
- Fridge: Keeps well in an airtight container for up to 5 days.
- Freezer: Freeze in individual portions for up to 3 months. Thaw overnight in the fridge, then reheat gently on the stove with a splash of broth or water.
Pro tip: Freeze in mason jars or silicone soup molds—perfect for grab-and-go lunches after yoga.