This simple, hearty lentil soup is inspired by my mamá, Carmen.

It is affordable, wholesome, and packed with plant-based nutrition. It's a perfect example of how traditional Latino foods are able to heal, nourish, and comfort. This is one of the core recipes used in the La Comida Como Medicina program because it is easy to prepare, high in fiber, and deeply satisfying.

🥣 Ingredients

* 1 cup dry lentils, rinsed

* 1 small onion, chopped

* 2 garlic cloves, minced

* 1 medium carrot, diced

* 1 small potato, diced (optional)

* 1 tomato, chopped (or ½ cup canned tomatoes)

* 1 tablespoon olive oil

* 4 cups vegetable broth or water

* 1 teaspoon cumin

* ½ teaspoon turmeric (optional, anti-inflammatory)

* 1 teaspoon salt (or to taste)

* Black pepper to taste

* Fresh cilantro for garnish

🍲 Instructions

1. In a medium pot, heat olive oil over medium heat.

2. Sauté onion, garlic, and tomato for 3–4 minutes until softened.

3. Add carrot, potato, cumin, turmeric, salt, and pepper. Cook for 2–3 minutes.

4. Add lentils and vegetable broth. Stir well.

5. Bring to a boil, then reduce heat and simmer for 25–30 minutes, or until lentils are soft.

6. Adjust seasoning and add more water/broth if needed.

7. Garnish with fresh cilantro and serve warm.

💚 Nutrition Benefits

This soup supports whole-body health:

High in Fiber: Helps digestion, reduces cholesterol, and keeps you full.

Plant-Based Protein: Supports muscle repair and balanced energy.

Anti-Inflammatory Spices: Cumin and turmeric help reduce inflammation.

Heart-Healthy: Low in saturated fat and rich in potassium.

Low-Cost and Accessible: Easy ingredients found in any grocery store or food pantry.

✨ Weekly Affirmation

“My body is a gift. I nourish it with compassion and purpose.”