High-Protein Anti-Inflammatory Veggie Soup

4.4
(19)
18 Reviews

This high-protein anti-inflammatory soup is a hearty dish designed to nourish you and fight inflammation in your body. This plant-based soup features lentils, which offer plenty of protein and fiber to make the soup satisfying. Together with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.

By
Craig Ruff
Craig Ruff
Craig Ruff
Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants.
EatingWell's Editorial Guidelines
Updated on September 14, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
A image of High Protein Anti-Inflammatory Soup
Credit:

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Active Time:
1 hr 5 mins
Total Time:
1 hr 15 mins
Servings:
6
Nutrition Profile:
No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Nut-Free Dairy-Free Healthy Pregnancy Soy-Free High-Fiber Vegan Vegetarian High-Protein Egg-Free Gluten-Free
  • This soup is comfort food for cold days and can be batch-cooked and stored for convenience.
  • Lentils can be a great choice for anyone managing their blood sugar—it helps reduce blood glucose spikes.
  • You can swap the red lentils for canned no-salt-added chickpeas or whatever legume you like best. 

This High-Protein Anti-Inflammatory Soup is a nourishing meal that’s great to have on hand during the cooler months ahead. It’s packed with plant-based protein from lentils, which also offer a healthy dose of fiber. We think a hot bowl of this creamy soup is ideal for warming up on chilly days. Plus, soups like this one are great for batch cooking and meal prep. Make this soup ahead and store it in the fridge or freezer to reheat for a quick, nourishing lunch or dinner throughout the days and weeks ahead. Ready to cozy up to a bowl of this easy anti-inflammatory soup? Read on for our tips and tricks for how to maximize flavor and make this soup you’ll want to reach for again and again.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

  • When blending hot liquids, it’s important to not overfill the blender and to take the removable center off the lid of the blender to let steam escape. You can also blend the soup with an immersion blender if you have one.
  • You can use hot or regular curry powder for this recipe. Hot Madras curry powder has cayenne pepper in it and will add heat to the soup. If you don’t want a spicy soup, opt for regular or sweet curry powder. 
  • Red lentils add protein and fiber, and they cook quickly from dried. If you want to use another legume, opt for canned no-salt-added chickpeas or something similar. 


Nutrition Notes

  • Lentils are an excellent pick if you’re managing your blood sugar. In addition to their digestion-slowing fiber, legumes also have a low glycemic index, meaning their carbohydrates are gradually released into the bloodstream, reducing blood glucose spikes.
  • The sweet potatoes and carrots in this soup get their deep orange color from beta carotene, a powerful antioxidant that the body converts to vitamin A. Beta carotene promotes eye health and protects your long-term vision by reducing the risk of macular degeneration. The nutrient also works alongside the fiber in the vegetables to help fight inflammation. 
  • Turmeric’s claim to fame is curcumin. This potent anti-inflammatory compound boasts multiple health benefits, from reducing arthritis-related pain to protecting against some kinds of cancer. 
Image of ingredients for High-Protein Anti-Inflammatory Soup

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

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Ingredients

Original recipe (1X) yields 6 servings

  • 5 tablespoons extra-virgin olive oil, divided

  • 1 medium yellow onion, chopped (about 1½ cups)

  • 3 cloves garlic, minced

  • 2 teaspoons minced fresh ginger

  • ½ teaspoon salt, divided

  • 1½ tablespoons curry powder

  • 1 tablespoon ground turmeric

  • 8 cups lower-sodium vegetable broth

  • 1 ⅔ cups dry red lentils

  • 1 medium sweet potato, peeled and cubed (½-inch; about 2 cups)

  • 2 medium carrots, chopped (about 1½ cups)

  • 1 teaspoon paprika

  • ½ teaspoon fennel seeds

  • 2 (13.5-ounce) cans light coconut milk, well shaken and stirred

  • 1½ tablespoons lemon juice, plus more to taste

  • Chopped fresh cilantro for garnish (optional)

Directions

  1. Heat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric; cook, stirring constantly, until fragrant, about 1 minute.

    A image of High Protein Anti-inflammatory soup

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  2. Add 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.

    High Protein Anti-inflammatory Soup

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  3. Meanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.

  4. Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.

  5. Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.

    High Protein Anti-infammatory Soup

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Frequently Asked Questions

  • How should I store High-Protein Anti-Inflammatory Soup?

    You can make this soup up to 5 days ahead and store it in an airtight container in the refrigerator. Alternatively, you can also let it cool completely, portion it out and store in the freezer for up to 3 months.

  • What can I serve with High-Protein Anti-Inflammatory Soup?

    Serve with a hunk of whole-grain bread to sop up the leftovers. A dollop of plain low-fat strained (Greek-style) yogurt on top with a squeeze of lime will add a tangy, creamy finish, or serve this cozy soup with our Basic Green Salad on the side.

EatingWell.com, December 2024

Nutrition Facts (per serving)

478 Calories
22g Fat
59g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2 cups
Calories 478
% Daily Value *
Total Carbohydrate 59g 21%
Dietary Fiber 10g 37%
Total Sugars 7g
Added Sugars 0g 0%
Protein 16g 33%
Total Fat 22g 28%
Saturated Fat 10g 49%
Cholesterol 0mg 0%
Vitamin A 912µg
Vitamin C 11mg 12%
Vitamin D 0µg
Vitamin E 3mg 21%
Folate 134µg
Vitamin K 21µg
Sodium 428mg 19%
Calcium 107mg 8%
Iron 7mg 41%
Magnesium 92mg 22%
Potassium 959mg 20%
Zinc 3mg 25%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Alex Loh
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Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
EatingWell's Editorial Guidelines
and
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines