Simple, Tasty Lentil Soup with Microgreens
The Perfect Time For Soup
We eat soup pretty regularly. It's a great fast food that is homemade and so we use it to fill in when we just don't feel like cooking. You might be feeling crushed for time some evening, with the workday ending and then having to go back out again. Soup is a great, quick, nutritious meal that carries you through. It also works great for lunches and making a pot of soup on the weekend and then quickly pulling out some from the fridge and warming it up for our lunch during the week. All of this is saving us not only money because we're not buying our lunch out but also saving us time.
Soup is easy to make so don’t buy it, make it so you can control the ingredients in it. If you want or need to reduce your salt, homemade soup allows this. If you don’t like one spice or vegetable, substitute it with something else. You can’t do that with soup from the store. I regularly make a double batch so I can freeze some for those nights when we just don’t have time to make a full meal. Simply pull it out and warm it up. Convenient, fast and it saves money.
Soup is warm and comforting. Everyone loves soup when they're not feeling well or if it's just cold or damp outside. It just is one of those things that warms your whole body and makes you feel good. There are also some great cold soup recipes that work in the heat of summer too.
Everyone has there own taste but this recipe is something we like. Beauty of this recipe is that it's easy for you to modify as well. If you're vegetarian, just substitute the chicken broth or bone broth with a vegetable broth, and you're off to the races. If you prefer different spices, simply substitute the current spices with those that you like.
It’s simple. And it finishes with fresh microgreens to increase its nutrient value without changing the comfort factor.
Why Soup Is a Perfect Vehicle for Nutrient-Dense Foods
Soup is one of the easiest ways to layer ingredients.
You can build flavour slowly with onions and garlic. Add root vegetables that store well through winter. Include legumes for protein and fibre. Then finish with something fresh right before serving.
That final addition is where microgreens shine.
Because they’re harvested young, they contain concentrated plant compounds and antioxidants. When stirred in just before serving, they add freshness and nutritional density without needing long cooking times.
It’s a small adjustment with meaningful impact.
The Simple Anti-Inflammatory Soup
This recipe is designed to use ingredients that are realistic to find in most grocery stores, year-round.
Ingredients
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2-3 carrots, chopped
1 cup red lentils (rinsed)
4 cups bone broth (you can substitute vegetable or chicken broth)
1 teaspoon turmeric
1 teaspoon cumin
½ teaspoon dried thyme
Salt and pepper to taste
A generous handful of broccoli or mixed microgreens
Optional: squeeze of fresh lemon before serving
Directions
Warm the olive oil in a pot over medium heat. Add the onion and cook until soft and translucent. Stir in the garlic and cook for another minute.
Add the carrots (feel free to substitute other root vegetables if you like), stirring to coat them in the oil and aromatics. Pour in the broth and add the lentils, turmeric, cumin, thyme, salt, and pepper.
Bring everything to a gentle boil, then reduce to a simmer. Let it cook for about 20–25 minutes, until the lentils are soft and the vegetables are tender.
You can leave it chunky or blend part of it for a smoother texture. Or, I often will take half of it, blend it in the blender and add it back to get a nice balance.
Serve the soup into bowls and then stir in a generous handful of fresh microgreens. This minimizes the impact of the heat on the microgrees so they retain their structure and nutritional value. It also makes saving the leftovers easier.
That’s it. Its quick to make and you can find all of the ingredients easily.
Why These Ingredients Work Together
This soup combines several elements that naturally support balance in the body.
Olive oil provides healthy fats. Lentils offer fibre and plant-based protein. Root vegetables add slow-digesting carbohydrates and antioxidants. Turmeric has been widely studied for its role in supporting the body’s natural inflammatory regulation systems.
And the microgreens bring concentrated plant compounds harvested at an early growth stage.
It’s a steady, nutrient-dense meal that fits the needs of our busy lives.
Small Adjustments Make a Difference
If you already make homemade soup in winter, you don’t need a brand-new recipe system.
You can simply adapt your existing favourites by finishing them with fresh microgreens before serving.
That one habit increases nutrient density without increasing effort.
Over time, those small additions compound.
The Bigger Picture
At Medley Micro Farm Inc., we believe in preventative health built around everyday food habits.
Anti-inflammatory eating isn’t about eliminating everything enjoyable. It’s about increasing the presence of nutrient-dense ingredients that support balance over time.
This soup is a simple example of that philosophy in action.
Warm. Familiar. Strengthened with something fresh.
Want More Practical Meal Ideas?
If you’d like a simple framework for building anti-inflammatory meals without restrictive rules, we’ve created an Anti-Inflammatory Meal Starter Guide.
It includes:
Simple meal structures
Ingredient swaps
Easy ways to use microgreens daily