Spinach, Lentil & Turmeric Soup

A warm soup with fiber to support gentle digestion and variety

High Fiber Plant Based Easy Recipe

Recipe description

This warming Spinach, Lentil & Turmeric Soup brings a gentle boost of plant-based fiber, pairing leafy greens with protein-packed lentils. The fiber supports regular digestion and helps nourish diverse gut bacteria, while turmeric adds warm color and polyphenols. With spinach, legumes, and a simple seasoning, it offers plant diversity and a balanced, everyday meal that fits into a fiber-forward routine. Easy to tailor to taste and budget, this soup is a practical way to enjoy nourishing foods as part of mindful, gut-friendly eating.

Published on: February 22, 2026
Spinach, Lentil & Turmeric Soup
Prep 15 min Cook 30 min Easy
2-minute self-check Is a gut microbiome test useful for you? Answer a few quick questions and find out if a microbiome test is actually useful for you. ✔ Takes 2 minutes ✔ Based on your symptoms & lifestyle ✔ Clear yes/no recommendation Check if a test is right for me

Why this recipe fits you

  • Rich in fiber from lentils and spinach.
  • Includes turmeric, a polyphenol-rich spice.
  • Provides plant diversity with greens, legumes, and spices.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
80
🧬 Diversity support
70
🫧 Fermentation support
0

Ingredients

Spinach
32 tablespoon
Spinach
Red lentils
1 cup
Red lentils
Turmeric
1 teaspoon
Turmeric

Instructions

1

In a large pot, sauté diced onions and minced garlic until translucent.

2

Add lentils, turmeric, salt, and black pepper to the pot.

3

Pour in the vegetable broth and bring to a boil.

4

Reduce the heat and let it simmer for about 20 minutes until lentils are tender.

5

Stir in the spinach and cook until wilted, about 2-3 minutes.

6

Taste and adjust seasoning if necessary, then serve warm.

Nutrition

340 kcal Calories
14 g Protein
48 g Carbohydrates
12 g Fiber
6 g Sugar
9 g Fat
1 g Saturated fat
0.8 g Salt

FAQ

What are the main nutrients in this soup?
It's high in fiber from lentils and greens, provides plant-based protein, and turmeric adds polyphenols; it also contains iron and folate from the spinach.
Is this vegan/vegetarian?
Yes. It is dairy-free and plant-based.
Is it gluten-free?
Lentils and spinach are naturally gluten-free; if you use stock, choose a gluten-free one.
How long does it take to make?
Approximately 30–40 minutes, depending on prep.
How can I adapt it to budget or taste?
Use frozen spinach and canned lentils, adjust spices, swap greens, and/or reduce oil; tailor salt to taste.
Can I meal-prep or freeze leftovers?
Yes. Refrigerate up to 3–4 days; freeze for 2–3 months.
Are there any cautions for medications or health conditions?
Turmeric can affect blood clotting with some medicines; spinach contains oxalates. If you take anticoagulants or have kidney stones, consult a clinician.
How should I serve it?
With whole-grain bread, rice, or crackers; finish with a squeeze of lemon for brightness; add pepper or chili if desired.
How can I reduce the sodium?
Use low-sodium stock, limit added salt, and rely on herbs and spices for flavor.

Your Gut Has a Story. Read It — Then Fix Potential Problems

Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.

Start My Gut Test