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Healing Soup

A warm, traditional-style healing soup meant to soothe an anxious evening or a quiet Sunday when you need permission to breathe.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: Healthy, Traditional
Calories: 250
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 tbsp olive oil (or avocado oil)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 cup red lentils, rinsed (or 1 cup shredded cooked chicken for added protein)
  • 1 medium sweet potato, peeled and cubed (or 1 cup butternut squash)
  • 6 cups low-sodium chicken or vegetable broth
Spices and Seasoning
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 cup chopped kale or spinach (stems removed)
  • 1 medium lemon, juiced (or 2 tbsp apple cider vinegar)
  • to taste Salt and black pepper
Optional Garnishes
  • to taste chopped fresh parsley For garnish
  • to taste a drizzle of olive oil or plain yogurt For garnish
  • to taste chili flakes For garnish

Method
 

Cooking
  1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the chopped onion and sauté 4–5 minutes until soft and translucent.
  2. Add garlic and ginger; sauté 1 minute until fragrant.
  3. Stir in carrots, celery, and sweet potato. Cook 3–4 minutes, stirring occasionally.
  4. Add red lentils (or shredded chicken), turmeric, cumin, and bay leaf. Stir to coat the vegetables and toast the spices for 1 minute.
  5. Pour in 6 cups broth and bring to a boil. Reduce heat to a gentle simmer. Cover and simmer 20–25 minutes until lentils and sweet potatoes are tender (or 10 minutes if using pre-cooked chicken).
  6. Remove the bay leaf. Add chopped kale or spinach and simmer 2–3 minutes until wilted.
  7. Stir in lemon juice, season with salt and pepper, and adjust spices to taste. If you prefer a creamier texture, use an immersion blender to puree half the soup, or blend 1–2 cups and stir back in.
  8. Serve hot with parsley, a drizzle of olive oil, or a spoonful of yogurt, and a sprinkle of chili flakes for a little warmth.

Notes

Vegan: Use vegetable broth and skip chicken. Add a splash of coconut milk at the end for creaminess. Low-carb: Replace lentils and sweet potato with diced zucchini and cauliflower florets; simmer until tender. Gluten-free: This recipe is naturally gluten-free — just double-check your broth labels. Protein boost: Stir in shredded rotisserie chicken, cooked turkey, or a scoop of cooked quinoa. Make-ahead & storage: Let cool, refrigerate up to 4 days, or freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.