Immune Boosting Curried Vegetable Dahl Soup

by Lauren Larson MS, RDN March 02, 2016

Immune Boosting Curried Vegetable Dahl Soup

Next time you’re feeling undernourished or under the weather, warm up with a bowl of this flavorful and fragrant Curried Vegetable Dahl. This recipe features a few of the immune boosting and anti-inflammatory ingredients I mentioned in the blog that describes foods that will boost immunity, like sweet potatoes, ginger, and turmeric (found in most curry powders). It also includes red bell pepper and spinach, which provide more immune boosting nutrients such as zinc, vitamin C, vitamin E, and vitamin A. It’s great served on its own or over some hot cooked basmati or jasmine rice. Leftovers are delicious too!

Curried Vegetable Dahl

Serves 3-4| Recipe by Lauren Larson, MS, RDN| Inspired by Moosewood Restaurant Cooks at Home

  • ¾ cup dried red lentils, rinsed well
  • 2 cups water
  • 1 tablespoon coconut oil
  • 1 small onion, diced
  • 1 medium sweet potatoes, peeled and cut into roughly ¼” dice
  • 1 tablespoon grated fresh ginger
  • ½ tablespoon curry powder
  • ½ teaspoon ground cumin
  • 1 cup water or coconut milk
  • ½ small head cauliflower, chopped
  • 1 red bell pepper, diced
  • 2 large handfuls baby spinach, chopped
  • ½ lemon, juice of
  • ½ teaspoon salt, or to taste
  • 1. Combine rinsed lentils and 2 cups water in a medium saucepan. Cover and bring to a boil. Reduce heat to a simmer, uncover, and cook until tender; about 30 minutes.
  • 2. Meanwhile, heat coconut oil in a large Dutch oven or soup pot over medium-high heat. Add onion and sauté until soft and translucent; about 3 minutes. Add sweet potatoes, ginger, curry powder, cumin; sauté for about 2-3 minutes.
  • 3. Add 1 cup water, cauliflower, and bell pepper. Bring to a boil, reduce heat to a simmer, and cook uncovered until sweet potato and cauliflower are tender; about 10-15 minutes.
  • 4. When lentils are done, puree them with an immersion blender or carefully transfer them along with their cooking water to an upright blender and blend for 2 minutes. Transfer pureed lentils and their liquid to simmering vegetables. Stir in chopped spinach and lemon juice. Simmer until spinach is just wilted; about 1-2 minutes. Add salt to taste and serve.

Use this recipe when you’re feeling like your immune system is under attack. Make sure to include the foods to boost your immune system, as well as our top immune boosting supplements for keeping the winter illnesses away so you can enjoy your winter sports!

Lauren Larson MS, RDN
Lauren Larson MS, RDN


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