Recipe description
February 22, 2026
Spinach, Lentil & Turmeric Soup
A warm soup with fiber to support gentle digestion and variety
High Fiber
Plant Based
Easy Recipe
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
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
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Spinach
1
tablespoon
Lentils
1
tablespoon
Turmeric
1
teaspoon
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.
More Recipes For Your Gut
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.
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