
ANTI-INFLAMMATORY INDIAN SPICED SOUP
Recipe created by Teri Gentes
All over North America. It’s been so very cold as we roll into 2025. On a frigid afternoon, dealing with severe inflammation in my left hand (due to a cut on my knuckle that became infected after repeatedly injuring it), I needed some food therapy. The result?
I created this soup I am absolutely crazy for. It’s thick like a stew, has a good spicy kick and is a perfect, warming, comforting bowl, sure to be a keeper recipe. I urge you to make it asap. The numerous spices and vegetables make this soup medicinal on so many levels. Its abundant with anti-inflammatory power and is soothing, comforting and satisfying. You may need seconds. I have every time I make it.
INGREDIENTS:
1 tbsp extra virgin coconut oil
1 large yellow onion, finely chopped
2 tsp fresh ginger root, minced
2 tsp turmeric root, minced
6 garlic cloves, minced
1 tbsp curry powder
1 tsp ground coriander
1 tsp ground cumin
1-1½ tsp ground chili powder, to taste
½ tsp cayenne pepper, if desired
½ tsp ground cinnamon
1 tsp fine grain sea salt or Himalayan salt crystals
1/2 tsp black pepper, freshly ground
3 large carrots, cut into 1/2-inch cubes
1 small butternut squash, peeled and cut into 1/2-inch cubes
1-2 potatoes, cut into 1/2-inch cubes
8 cups vegetable or chicken stock, or steeped ginger tea
1 cup organic green or French Du Puy lentils
3 tbsp organic creamed coconut butter/mana* (Try Yupik or Earth’s Choice)
1 can organic coconut milk
2-3 cups slivered greens of your choice such as collars, kale, spinach, Swiss chard, etc.
GARNISH SUGGESTIONS:
Fresh lime juice
½ cup fresh sprouts of your choice or any herbs you have
Cilantro, parsley, micro greens or chives
DIRECTIONS:
TERI’S TIPS:
Recipe created by Teri Gentes
All over North America. It’s been so very cold as we roll into 2025. On a frigid afternoon, dealing with severe inflammation in my left hand (due to a cut on my knuckle that became infected after repeatedly injuring it), I needed some food therapy. The result?
I created this soup I am absolutely crazy for. It’s thick like a stew, has a good spicy kick and is a perfect, warming, comforting bowl, sure to be a keeper recipe. I urge you to make it asap. The numerous spices and vegetables make this soup medicinal on so many levels. Its abundant with anti-inflammatory power and is soothing, comforting and satisfying. You may need seconds. I have every time I make it.
- Lunch or dinner
- Prep time: 10 minutes plus about 40 minutes cooking time
- Yield: 4 - 6 servings
- Vegan, soy/nut/gluten/grain/sugar free
INGREDIENTS:
1 tbsp extra virgin coconut oil
1 large yellow onion, finely chopped
2 tsp fresh ginger root, minced
2 tsp turmeric root, minced
6 garlic cloves, minced
1 tbsp curry powder
1 tsp ground coriander
1 tsp ground cumin
1-1½ tsp ground chili powder, to taste
½ tsp cayenne pepper, if desired
½ tsp ground cinnamon
1 tsp fine grain sea salt or Himalayan salt crystals
1/2 tsp black pepper, freshly ground
3 large carrots, cut into 1/2-inch cubes
1 small butternut squash, peeled and cut into 1/2-inch cubes
1-2 potatoes, cut into 1/2-inch cubes
8 cups vegetable or chicken stock, or steeped ginger tea
1 cup organic green or French Du Puy lentils
3 tbsp organic creamed coconut butter/mana* (Try Yupik or Earth’s Choice)
1 can organic coconut milk
2-3 cups slivered greens of your choice such as collars, kale, spinach, Swiss chard, etc.
GARNISH SUGGESTIONS:
Fresh lime juice
½ cup fresh sprouts of your choice or any herbs you have
Cilantro, parsley, micro greens or chives
DIRECTIONS:
- Heat a large saucepan or stock pot over medium heat, melt 2 tsp of the coconut oil and add the onions. Sauté on over medium-low heat until translucent, adding water if needed to prevent sticking.
- Next add the ginger and turmeric, sauté 2-3 minutes before adding the garlic and the spices with the remaining coconut oil. Simmer another 2-3 minutes infusing the flavors.
- Now you are ready to increase the heat to medium and add the vegetables and broth. Cook for about ten minutes before adding the lentils. Then cook another 20-25 minutes until the vegetable and lentils are done to your liking.
- About 5 minutes before serving, add the coconut milk and mana along with slivered greens of your choice.
- Serve the soup in large warm bowls, topping with desired garnishes.
TERI’S TIPS:
- You can substitute any vegetables yet be sure to use some form of winter squash for the sweetness it adds, complements the healing spices in this soup.
- Adjust the spice amounts to your liking and be sure to use quality spices, ideally organic, to truly benefit from the healing properties.
- Find coconut mana in boxes as well as jars. I will upload a recipe asap for a DIY version. Basically, it is simply blending fresh or dry, unsweetened, slivered coconut flakes in a food processor. The richness and sweetness of the mana takes this soup over-the-top in taste. Don’t skip using it.
- Make this soup as thick or thin as you desire by adjusting the amount of broth you use.