Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.

A couple weeks ago, I hosted my first live cook-along class for my patients, who were seeking a one-pan meal. Since this was the inaugural class, I wanted to introduce everyone to functional medicine by using a recipe by the father of this field, Dr. Mark Hyman. So, I cooked Dr. Mark Hyman’s delicious one-pan chicken quinoa dish that was a hit.

As I concluded that call, I asked patients what type of recipe they would like to see next. While some said a healthier mac and cheese or casserole, one response stuck with me: soup. Soup sometimes gets a bad wrap … Critics may say it’s baby food for adults. I say that it is an ideal way to get your vegetables and proteins in one bang! With the right ingredients, you get a bowl that’s not only nutritious, but is also flavor-booming.

Since I’m living solo these days, I’ve turned to this recipe for several reasons:

• It is made out of pantry essentials and long-term refrigerator foods
• It is healthy
• It is freezer-friendly, making it an ideal meal-prep dish
• It is flexible

I love this soup so much, that I will admit to having it as breakfast! Odd, I know. But that’s how good it is.

As always, let’s zoom in on the key ingredients:

• Red lentils. Red lentils are a nutritionally dense legume, known for their rich protein and fiber content. A 1-cup (198g) serving of cooked red lentils provides approximately 18 grams of protein and 15.6 grams of dietary fiber, making them a fantastic choice for plant-based protein and digestive health. Red lentils are also a great source of essential minerals, with one cup offering 36% of the daily recommended intake of iron, which is crucial for oxygen transport in the body, as well as 90% of the recommended daily folate intake, important for cell division and DNA synthesis They are rich in complex carbohydrates, providing sustained energy and a low glycemic index, which helps regulate blood sugar levels. [1]
• Carrots. Carrots are a nutritional powerhouse, renowned for their high beta-carotene content, which the body converts into vitamin A, supporting healthy vision, immune function, and skin health. Additionally, their rich antioxidant and dietary fiber content has been associated with a reduced risk of chronic diseases and improved digestive health. [2]
• Ghee. Ghee is clarified butter with a high concentration of butyric acid. This short-chain fatty acid has been linked to potential anti-inflammatory and gut health benefits. It can help improve the absorption of fat-soluble vitamins like A, D, E, and K, found in the other ingredients of this soup. [3] Ghee is used in Ayurveda, the traditional system of medicine that originated in India, and is considered to have a moisturizing property, making it especially ideal for the dry fall.
• Cumin. Beyond its aromatic qualities, cumin contains a range of bioactive compounds, including cuminaldehyde and linalool, with antioxidant, anti-inflammatory, and anti-diabetic properties. Cumin has been associated with improved digestion, enhanced iron absorption, and potential protection against chronic diseases. [4]
• Turmeric (and its friend, black pepper). Turmeric contains curcumin, a compound with health-promoting properties, while black pepper contains piperine, a natural enhancer of curcumin absorption in the body. When combined, piperine in black pepper has been shown to significantly increase the bioavailability of curcumin, enhancing its therapeutic potential and making it a powerful combination for health benefits.[5]
  • About buying fair-trade, sustainably sourced spices. Purchasing sustainably sourced turmeric is imperative for both environmental conservation and ethical considerations. Unsustainable turmeric farming practices can lead to deforestation, habitat loss, and soil degradation, while responsible sourcing methods prioritize eco-friendly land management and the preservation of biodiversity. Additionally, supporting sustainable turmeric cultivation often entails fair labor practices, ensuring that workers are paid equitably and work in safe conditions, promoting social responsibility and ethical trade. My favorite brand is Burlap & Barrel. Their commitment to single-origin sourcing from smallholder farmers and cooperatives ensures a transparent and ethical supply chain, fostering sustainability and empowering local communities.
• Pumpkin seeds. Pumpkin seeds are kind of underrated – and they shouldn’t be. In this soup, they add a delectable crunch. These seeds are high in antioxidants, fiber, and magnesium. Antioxidants help reduce inflammation, fiber helps you stay fuller longer (yay!), and magnesium helps control blood pressure and form/maintain healthy bones. Fun fact: 79% of US adults have a magnesium intake below the recommended amount – so this snack can help to up your levels! [6]

This soup combines the earthy richness of red lentils with the natural sweetness of carrots. The aromatic warmth of cumin and the subtle hints of ghee ground the body, while a gentle spiciness from the cayenne and the brightness of lemon juice add a zest. The result is a comforting, slightly spicy, and deeply satisfying soup with a perfect balance of savory and sweet, making every spoonful truly delightful.

The reason why this dish is so flexible in my eye is because of what it can be paired with. I like to serve this with a side of brown rice, farro, or quinoa, because they contain the cysteine and methionine (amino acids) that lentils lack; plus, lentils provide the lysine (another amino acids) that grains do not contain enough of. So together, they make great partners! Have fun with the toppings too, whether it be adding spiced pumpkin seeds, roasted cauliflower, cilantro, steamed spinach, chili oil, or crispy mushrooms.

If you open my freezer right now, there are four servings of soup and four servings of frozen brown rice. I’ll be popping these out in the morning and heating them up for my work lunches, packing a side of roasted pumpkin seeds and lemon juice to accessorize. This is truly the epitome of a healthy, grounding, and convenient meal.

COZY RED LENTIL SOUP, GF + DF (V option)

Serves 4

Ingredients

• 3 tablespoons ghee (or extra virgin olive oil)
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 teaspoon ground cumin
• 1/4 teaspoon kosher salt, more to taste
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon cayenne
• 1 quart of hot liquid (miso broth, chicken broth, vegetable broth)
• 1 cup red lentils
• 7 carrots, peeled and diced
• Juice of 1 lemon
• Roasted pumpkin seeds, to top

Instructions

1. In a large pot, heat 3 tablespoons of ghee or extra virgin olive oil over high heat until it shimmers.
2. Add the chopped onion and minced garlic. Sauté until they turn golden, which should take about 4 minutes.
3. Stir in the turmeric, ground cumin, paprika, kosher salt, ground black pepper, and a pinch of ground cayenhne powder. Sauté for an additional 2 minutes.
4. Add the hot liquid (miso broth, chicken broth, or vegetable broth), red lentils, and diced carrots. Bring the mixture to a simmer, then cover the pot and reduce the heat to medium-low. Allow it to simmer until the lentils become soft, which should take approximately 30-35 minutes. Taste the soup and add more salt if needed.
5. Using an immersion blender, puree the soup until it reaches your desired consistency.
6. Stir in the juice of 1 lemon and roasted pumpkin seeds for crunch.
7. Serve your delicious red lentil and carrot soup hot and enjoy!