Gut-Health Lentil Soup Recipe (High-Fiber & Anti-Inflammatory)
This high-fiber, anti-inflammatory lentil soup is designed to support digestion, reduce bloating, and nourish your microbiome. Perfect for meal prep, freezer-friendly, and packed with flavor! One bowl provides nearly 50% of your daily fiber needs.
Equipment
- Large stockpot or Dutch oven
- Wooden Spoon
- Chef's Knife
- Cutting board
- Measuring cups and spoons
- Immersion blender
Ingredients
- 2 tbsp Olive oil Extra virgin
- 1 large Onion Diced
- 3 Carrots Diced
- 3 stalks Celery Diced
- 4 cloves Garlic Minced
- 1 tbsp Fresh ginger Grated
- 2 cups Brown or green lentils Rinsed
- 1 can 14.5 oz Diced tomatoes With juices
- 8 cups Low-sodium vegetable broth
- 2 tsp Ground cumin
- 1 tsp Ground turmeric
- 1 tsp Smoked paprika
- 1 Bay leaf
- 1 tsp Salt To taste
- ½ tsp Black pepper To taste
- 4 cups Fresh spinach or kale Chopped
- GARNISH BAR Optionnel :
- Fresh parsley or cilantro Chopped
- Plain Greek yogurt or kefir For dairy-free option
- Lemon wedges
- Extra virgin olive oil For drizzling
- Toasted cumin seeds Optional
Instructions
- In a large stockpot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 7-8 minutes, until the vegetables have softened and the onion is translucent.
- Add the minced garlic and grated ginger. Sauté for another minute until fragrant. Be careful not to burn the garlic.
- Add the rinsed lentils, cumin, turmeric, and smoked paprika to the pot. Stir constantly for 1-2 minutes. This toasting step deepens the flavor of the spices and coats the lentils in oil, which helps them cook more evenly.
- Pour in the diced tomatoes (with their juices) and the vegetable broth. Add the bay leaf. Stir well to combine. Increase the heat to high and bring the soup to a boil.
- Once boiling, immediately reduce the heat to low, cover the pot, and let the soup simmer gently for 30-40 minutes. The lentils should be tender but not mushy.
- Remove the pot from the heat. Discard the bay leaf. Stir in the fresh spinach or kale. The residual heat will perfectly wilt the greens, preserving their nutrients and vibrant color.
- Season the soup generously with salt and black pepper. Taste and adjust seasoning as needed. Ladle into bowls and invite everyone to customize with their choice of gut-healthy garnishes: fresh herbs, a dollop of yogurt, a squeeze of lemon, or a drizzle of olive oil.
- For a thicker, creamier soup, blend half of the soup with an immersion blender or in a standard blender, then stir it back into the pot.