The "Golden Healer" Soup: Creamy Red Lentil & Turmeric (Vegan & GF)

👉 A 20-Minute Vegan Dinner by Pramukh Recipe

Welcome to Pramukh Recipe! Today, we are making a bowl of liquid gold.

If you are feeling under the weather or just need a warm, comforting meal on a chilly evening, this Golden Healer Soup is your answer. Packed with anti-inflammatory turmeric, protein-rich red lentils, and creamy coconut milk, this soup is essentially a "hug in a bowl."

At Pramukh Recipe, we believe in smart cooking—getting maximum flavor with minimum effort. This recipe is dairy-free, gluten-free, and comes together in just 30 minutes.

Why You Will Love This Recipe

Immunity Booster: Loaded with turmeric, fresh ginger, and garlic.

Pantry Staples: Made with ingredients you likely already have.

Texture: It is incredibly creamy without using any heavy cream.

Visual Appeal: A vibrant, glowing yellow-orange color that looks beautiful on the dinner table.

Ingredients

(Yields: 4 Servings)

1 Cup Red Lentils (Split) – Rinsed and drained

1 Tbsp Coconut Oil (or Olive Oil)

1 Large Onion – Diced

2 Carrots – Peeled and chopped

4 Cups Vegetable Broth (Low sodium preferred)

1 Can (13.5 oz) Full-Fat Coconut Milk

Aromatics & Spices:

3 Cloves Garlic – Minced

1 Tbsp Fresh Ginger – Grated

1 ½ tsp Ground Turmeric

1 tsp Ground Cumin

½ tsp Black Pepper (Crucial to activate the turmeric!)

Salt to taste

Finish: Juice of half a lemon and fresh cilantro (coriander) for garnish.

Instructions

1. Sauté the Aromatics

Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the diced onions and carrots. Sauté for about 5 minutes until the onions are soft and translucent.

2. Bloom the Spices

Add the minced garlic, ginger, turmeric, cumin, and black pepper. Stir constantly for 60 seconds. You will smell a warm, earthy aroma—this step is key for flavor.

3. Simmer

Add the rinsed red lentils and pour in the vegetable broth. Stir well to combine. Increase the heat to bring it to a boil, then reduce heat to low. Cover and simmer for 15–20 minutes, or until the lentils are completely soft and falling apart.

4. Make it Creamy

Stir in the coconut milk. Let it simmer for another 2 minutes.

Texture Tip: If you like a chunky soup, leave it as is. If you prefer it silky smooth, use an Immersion Blender directly in the pot to puree half of the soup.

5. Season and Serve

Turn off the heat. Squeeze in the fresh lemon juice (this brightens the heavy flavors). Taste and adjust salt if needed. Ladle into bowls and top with fresh cilantro or a sprinkle of red chili flakes.

Nutrition Facts

(Estimated values per serving)

Nutrient Amount

Calories :320 kcal

Protein :14 g

Carbohydrates :38 g

Fat: 14 g

Fiber : 9 g

Sugar  : 4 g

Note from the Kitchen: This recipe is curated with AI precision to ensure a perfect balance of health and taste. Enjoy your cooking!

Frequently Asked Questions

Can I make this soup in an Instant Pot?

Yes! It is very easy. Sauté the onions and aromatics using the ‘Sauté’ mode. Add the lentils and broth. Close the lid and cook on High Pressure for 10 minutes. Let the pressure release naturally for 5 minutes, then quick release. Stir in the coconut milk at the end.

Can I freeze this soup?

Absolutely. This soup is perfect for meal prep. Let it cool completely, then store it in an airtight container in the freezer for up to 3 months. To reheat, thaw it in the fridge overnight or microwave it directly.

What can I use instead of Coconut Milk?

If you don't like the taste of coconut, you can use Heavy Cream (for a rich, non-vegan version) or Cashew Cream (soak cashews and blend with water) to keep it dairy-free.

Can I use Green or Brown lentils instead?

You can, but the texture will be different. Red lentils break down quickly and make the soup creamy naturally. Green or brown lentils hold their shape and take longer to cook (about 25-30 minutes), so the soup will be less thick.

What should I serve with this?

This soup pairs perfectly with crusty Sourdough bread, Garlic Naan, or a side of steamed Basmati rice to make it a full meal.