Green Lentil & Turmeric Soup
A plant-protein lentil soup with turmeric and cumin — 22 g of protein, 15 g of fiber and 386 kcal, low on the glycaemic scale.
A plant-protein lentil soup with turmeric and cumin — 22 g of protein, 15 g of fiber and 386 kcal. Low glycaemic and anti-inflammatory by design. One pot, about 35 minutes, and a fridge staple.
Ingredients (1 serving)
- Green lentils — 90 g dry
- Turmeric — 1 tsp
- Carrot — 80 g
- Onion — 50 g
- Olive oil — 2 tsp
Macros per serving
- Calories: 386 kcal
- Protein: 22 g
- Fat: 10 g
- Carbs: 52 g
- Fiber: 15 g
Key micronutrients
- Fiber: 15 g
- Folate: ~350 µg
- Iron: ~6 mg
Why it earns a spot in the rotation
- Fiber well past the per-meal target. 15 g in one bowl — around half the FDA's daily 25–38 g target from a single lunch.
- Folate density from the lentils. ~350 µg per serving, close to the full 400 µg adult RDA in one meal.
- Iron from a plant source. ~6 mg per serving; pairing with vitamin-C-rich vegetables in the pot helps non-heme iron absorption.
- Low glycaemic load. Lentils digest slowly, keeping this a steady-release lunch rather than a spike-and-crash one.
Related protocols
- Red Lentil Soup with Whole-Grain Bread
- Lentil Bolognese with Whole-Grain Spaghetti
- Beef & Lentil Stew with Root Vegetables
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
