Turmeric & Lentil Anti-Inflammatory Soup

anti inflammation soup recipe

I’ve been doing a LOT of research lately, some really big, really deep stuff, but the one super-nutrient that KEEPS coming up (it’s crazy) is turmeric.

As I recently posted, it is scientifically proven to fight fatigue, heart and cardiovascular conditions, various cancers, inflammation, immune system issues and more.

After my first round of research I made two vows:

1) to have turmeric in some form every single day
2) to teach you how to do the same

And what better way than to give you a delicious recipe?

This soup is awesome, everyone who’s had it loves it.

It has so much goodness, such a depth of flavour and it’s super-filling. And it’s really quick and easy to make.

Turmeric is THE most potent anti-inflammatory food we know of, proven to be more powerful than dozens of prescription drugs, and if you have ANY form of inflammation you just HAVE to give this a try.

Turmeric & Lentil Anti-Inflammatory Soup

Preparation & Cooking Time: 45-60 Minutes
Serves: 4



200g Pumpkin, roughly chopped
4 Carrots, roughly chopped
1 Sweet Red Potato, roughly chopped
4 Tomatoes, roughly chopped
3 Cloves Garlic
1tsp Mustard Seeds
1 Red Onion
300ml Vegetable Stock
200ml Coconut Cream
A handful of Fresh Coriander (Cilantro), roughly chopped
1 Inch Fresh Turmeric Root
1 Inch Fresh Ginger Root
1/2 Red Pepper (Capsicum/Bell Pepper)
1 Cup of Lentils
Coconut Oil

Optional Topping:

1/2 Cup Cashews
2 Tbsp Pumpkin Seeds
1 Clove Garlic, minced
Optional: thinly sliced red chilli


  1. Start by chopping the red onion, garlic, ginger (peeled) and turmeric (peeled) roughly.
  2. Gently heat a little coconut oil in a pan and very gently get the onion started, and once it’s cooking a little, add the turmeric, ginger, mustard seeds and garlic – being careful not to burn the garlic.
  3. Now add the root veggies (carrot, pumpkin, sweet potato), the red pepper and the tomatoes and stir it all around to coat the veggies in the oil and flavours (you should be able to smell that delicious turmeric now)
  4. Add the stock and then add the lentils. If you’re using dried lentils, you will need to add an extra 50ml of stock to allow for an additional 10 mins cooking time, but if you’re using tinned lentils (please buy organic), add them now and move onto the next step.
  5. Turn the heat down to simmer and let all of the veggies soften and the lentils cook.
  6. Once everything has softened, add the coconut cream and chopped cilantro (coriander) and then transfer to a blender and blend until smooth
  7. This will stay nice and warm for about an hour in the blender jug, but if you want, you can return to the pan to keep warm
  8. To make the optional topping (which I’ve found really nice and a delicious extra texture to the soup), simply roughly smash up the cashews on a chopping board under a knife, and cook with the pumpkin seeds in a little coconut oil with the minced garlic until it’s warmed through and a little browned.
  9. Serve the soup in bowls with a sprig of cilantro, a drizzle of coconut cream and the cashew topping (with optional chilli) and LOVE it 🙂

It should taste like a delicious almost curry-like soup. Full of depth, full of flavour and SO alkaline, SO anti-inflammatory and so disease-preventing you’ll be flying!


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Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Anne Book Reply

    Hi there, This looks amazing! Do yo have a substitute for pumpkin at this time of year?

  2. Jilly Wilkinson Reply

    Ross, this is scrumptious! Quite apart from the health benefits, but, when you add those in, it’s super-scrumptious!
    Thanks – Jilly

  3. Shari Reply

    Hi Ross,

    This recipe looks amazing. Can’t wait to try it. Any idea of the calorie count? I know it’s high is protein which is great but I’m trying to figure out how to fit it into my daily calorie intake . Hope you can help! Thanks

  4. Drew Reply

    Good evening Ross

    I do not live in USA and wondered whether I could use butternut squash instead.
    and i shall certainly try out your recipe as I love soups in the winter time

    • ross Reply

      100% yes 🙂

      • Drew Reply

        Thank you

  5. Monika Weinert Reply

    Many thank for sharing these amazing recipes Ross and your precious guidance. I’m introducing the alkaline diet to my mum, who’s just got diagnosed with cancer. She’s a warrior and just needs to collect her weapons wisely so thanks for this one. Blessings

  6. Genevieve Forde Reply

    Thanks Ross!

  7. Sos Reply

    Plz share your every Friday recipe with me thanks

  8. Debra Fletcher Reply

    Thank you for the RFTW.

  9. Jenifer Reply

    Dear Ross,
    I am having significant right kidney pain. Went in for MRI showed NO kidney stones but the pictures did show a non-alcoholic fatty liver and benign tumor sitting on top of my adrenal glad which makes my adrenal glad spit out adrenaline so my body counteracts with cortisol which is making me grow large.
    I figure if my body can make these malfunctions happen by poor nutrition then it can take it away with good nutrition.
    Where do I start?
    What should I make sure to consume EVERYday?

  10. Cheryl Reply

    Hi Ross, what kind of pumpkins do you buy for eating usually when I buy pumpkins it’s for decorating at Halloween so at this time of year, (winter in Canada) how and where do I buy edible pumpkins. Really want to try the soup. ????????

    • Arleen Coffin Steeves Reply

      I make the lentil soup that you allowed woman’s world to post a while back the first time I lost 7 pounds. I keep making it I love it .I put the waight back on so I try it again .I enjoy the beet juice also I am trying it again this week , but with my birthday and our wedding anniversary this week plus thanksgiving weekend it will be a changing.

      • ross Reply

        Hey Arleen – with every good action you take for your body, you are moving forward and giving your body a gift. Even if you fall off track for a bit – it doesn’t take away those good steps you took and put in the ‘bank’ of your long term health. Your body is in a far better place because you did those things.

        Keep just moving forward, step by step, day by day. You’re going so well.

        Allow yourself the grace of enjoying the week, and then go for it 🙂

  11. Judi Reply

    Hey Ross, thanks for sharing your indepth knowledge on good healing foods, you are amazing.

    • ross Reply

      Thanks Judi!

  12. Denise Ghosn Reply

    Cutting up a pumpkin sounds like a lot of work and I’m guessing you’re going to tell me not to use the canned type? That could prevent me from enjoying this wonderful recipe.

    • ross Reply

      Hey Denise…tough love time…cutting up pumpkin is seriously not a lot of work if you’re serious about your health. In fact, it takes under 2 minutes to chop an entire pumpkin. Please don’t let it put you off!

      • Giselle Reply

        Blessed morning Denise u can buy chopped up frozen pumpkin / squash at the grocery store . That’s what I use n they last long frozen .. good luck

  13. Pgs Sharpe Reply

    Hi Ross,

    Please answer the question about the nightshade vegetables. I am curious to read your answer. Thank you.

  14. Eileen Cornish Reply

    Hi there
    Is it alright to have portahouse steak for dinner with broccoli cabbage corn and peas and sweet potato also fish and chicken with the same veggies on other nights
    I have made some of your soups that are delicious

  15. Joan Reply

    why aren’t your recipes printable

  16. Sanjela Reply

    Red peppers, tomatoes are amongst the nightshades. So how can you clarify these vegetables as anti-inflammatory.
    Also please advise on aubergine and other nightshades family.
    I also know that lentils contain lectin which causes allergies and inflammation in the body. Please advise us on this too?

  17. Tatjana Kochetkova Reply

    Dear Ross,

    Thank you, Ross, for sharing this delicition recepy!
    What surprised me, however, that this soup does not contain black peper. After extensive online research on turmeric, I came to conclusion that it is practially effective only either with some black pepper or if it is heated for 10 minutes with some fat. Otherwise turmeric is not bioavialiable. So the matter is not merely to consume turmeric (which is absolutely true!) but to do make it bioavialiable. Even though not everyone likes black peppper, it seems te me irreplaceable, if one wants to obtain all benefits of turmeric.
    Thank you!

  18. Maria House Reply

    This soup sounds fantastic! I am super keen to try it. YUMMM

  19. Cynthia Manchester Reply

    This “anti-inflammation” recipe contains nightshades (red potatoes, tomatoes and cayenne peppers w/optional chilies). Everything I read about autoimmune diseases (especially autoimmune arthritis like PsA and RA) says to avoid nightshades. Please explain their proliferation in this recipe. Thank you for your help!

    • Emer Reply

      Hi Ross
      Just noticing that some people have asked the question I have and I can’t find
      your response on the web page. Its regarding tomatoes and potatoes not being
      anti-inflammatory. Would really like to know what your thoughts are on this?
      Many thanks

  20. Sindi Palmer Reply

    Hi Ross can one use any coconut oil to cook with or is there a certain particular one for eg. there’s cold pressed or there’s Virgin oil but they never say they are ok for cooking. Help

    • Maria House Reply

      Hey Sindi, extra virgin coconut oil can be cooked at a maximum heat of 350F (175c) and refined coconut oil at 450f (230c), but avocado oil can be cooked even higher at 570f (270c). I hope this helps! This was something of my concern also. x

  21. Sharon Reply

    In this recipe you say add the tumeric in the beginning. I thought for best results nutrient wise, you mentioned to add it later in the recipes, and not cook it too much. Could you elaborate a little more?
    Thanks, Sharon

  22. Teresa Sanchez Reply

    My knee is bone on bone and the doctor is talking to me about knee replacement surgery..
    That I do not want to do, will this or something elsrvrebild thebknee back to a healthy normal,???

    Thank you

    • isa Reply

      Dr joe dispenza research him

  23. Marilyn Murray Reply

    Hi Ross,

    I can’t wait to make this soup. Looks delicious and what I like about it, is that I cook with most of the ingredients in recipe. I would like to freeze some for my grandson to take up to college…he has a compromised immune system and we want as many great recipes like this.

  24. lee Reply

    Can’t get fresh pumpkins, what about tinned pumpkin?

    • ross Reply

      Hey Lee

      Fresh is always best, but tinned is fine if you can’t find this. To be honest, we don’t have tinned pumpkin in Australia or the UK so I don’t know which brands would be better in terms of freshness and no added preservatives etc.


  25. geri Reply

    Hi what happens if I freeze thaw and reheat soups, do I still get the benefits?

    • ross Reply

      Hey Geri

      Some of the nutrients go when you freeze and reheat, but if it keeps you going on the right track then definitely do it.


  26. Mauricio Reply

    Thanks a lot,we will cook it

  27. Sarah Reply

    I’m surprised that tomatoes are included in this recipe – they are not anti-inflammatory. (when I was on a strict anti-inflammatory diet, I was not allowed to eat tomatoes, as they DO have inflammatory compounds.)