Chiropractor’s Anti-Inflammatory Meal

Shared by Dr. Kai Badua

At our East Dallas clinic, we regularly talk with patients about how good nutrition plays a key role in reducing inflammation and helping the body stay out of pain. By fueling the body properly, we support healing, mobility, and long-term relief—not just short-term symptom management.

Vegetable lentil soup is a nutrient-dense meal that provides a powerful combination of plant-based protein, iron, folate, potassium, fiber, and vitamin C, making it an excellent choice for supporting overall health and energy. The lentils supply high-quality plant protein that helps repair tissues and maintain muscle strength, while their rich iron content supports healthy red blood cell production and oxygen transport. Folate plays a key role in cell growth and nervous system function, and potassium helps regulate blood pressure and muscle contractions. The abundance of fiber aids digestion, promotes satiety, and supports a healthy gut microbiome. Meanwhile, the vitamin C from the vegetables enhances iron absorption and boosts immune function. Together, these nutrients make vegetable lentil soup a heart-healthy, immune-supporting, and deeply nourishing meal perfect for any time of year.

Research

” Vegetable lentil soup is a nutrient-rich meal that provides a variety of essential vitamins and minerals that support long-term health and wellness. One of its most valuable features is its high content of plant-based protein, which serves as a crucial component for muscle repair, hormone production, and metabolic function.”

” Additionally, the iron found in lentils supports the body’s ability to transport oxygen efficiently, reducing fatigue and improving energy levels—an important factor for maintaining an active lifestyle.”

” Another key nutrient in vegetable lentil soup is folate, a B vitamin essential for cell regeneration, DNA synthesis, and brain health. Adequate folate intake has been linked to lower risks of cardiovascular disease and improved mood regulation, making it a valuable nutrient for individuals under stress or with high cognitive demands.”

” Finally, vegetable lentil soup is an excellent source of dietary fiber, which plays a vital role in digestive health, satiety, and blood sugar regulation. The combination of soluble and insoluble fibers helps promote a healthy gut microbiome, supporting immune function and reducing systemic inflammation.”

Ingredients

(always look for organic, natural, local and/or wild sourced ingredients)

2 small onions, finely chopped
2 carrots, finely chopped
6 small white potatoes, finely chopped
1 16-ounce bag of lentils
1 16-ounce cand of diced fire roasted tomatoes
8 cups of vegetable broth
2 cups of fresh spinach finely chopped
Salt and Pepper

Instructions

Combine all ingredients exept the spinach in a soup pot or dutch oven. Cook on low heat for 2 hours.
Add the spinach and cook about 5 minutes more, until spinach is wilted. Season to tase with salt and pepper.

Resources

Hassan, N., Abd Elaziz, H., & Ahmed, G. (2025, September 1). Preparation and evaluation of high nutritional value dried lentil soup. Food Technology Research Journal. https://ftrj.journals.ekb.eg/article_461706.html

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.