A Simple, Nourishing Bowl for Gut & Whole-Body Wellness
Some meals don’t need a fancy name. They just need a spoon.
This hearty lentil vegetable soup is the kind of dish that feels like it was made slowly, intentionally — even if it only took 45 minutes. It’s rich in plant protein, fiber, minerals, and anti-inflammatory herbs. And the best part? It’s comforting without feeling heavy.
🌿 Why This Soup Is So Good for You
This isn’t just “healthy.” It’s supportive.
- Lentils → High in fiber and plant protein for gut health and blood sugar balance
- Carrots & root vegetables → Rich in antioxidants and natural sweetness
- Onion, celery, garlic (the flavor base) → Support digestion and immunity
- Fresh herbs like parsley → Gentle liver support
- Broth base → Easy on the stomach and hydrating
It’s balanced.
It’s steady energy.
No crash. No bloat.
🛒 Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 cup green or brown lentils, rinsed
- 1 small potato, diced (optional for heartiness)
- 5–6 cups vegetable or chicken broth
- 1 teaspoon dried thyme or Italian seasoning
- 1 bay leaf (optional)
- 1–2 cups chopped kale or spinach
- 2 tablespoons fresh parsley, chopped
- Salt and black pepper to taste
- Optional: splash of red wine vinegar or lemon juice at the end
👩🍳 Instructions
1️⃣ Build Your Base
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery.
Sauté 5–7 minutes until softened.
Add garlic and cook for another 30 seconds. This step builds depth — don’t rush it.
2️⃣ Simmer the Lentils
Add lentils, potatoes (if using), herbs, and broth. Bring to a gentle boil, then lower to a simmer.
Cook for about 30–35 minutes until lentils are tender. Stir occasionally and add more broth if needed.
3️⃣ Add the Greens
In the last 5 minutes, stir in kale or spinach. Turn off heat and mix in fresh parsley.
Add a small splash of vinegar or lemon to brighten the flavor. That tiny step makes a big difference.
🥣 Functional Tip
If lentils sometimes cause bloating:
- Soak them for 4–6 hours before cooking
- Add a pinch of cumin while simmering
- Eat slowly (digestion starts in the brain)
Fiber feeds your gut bacteria — but your system may need time to adapt.
💚 When to Enjoy This
This soup is perfect if you:
- Want steady blood sugar support
- Need more fiber in your diet
- Feel sluggish or inflamed
- Are trying to reduce processed foods
- Want something warm and grounding
It works as:
✔️ A light dinner
✔️ A meal-prep lunch
✔️ A reset meal after indulgence
Sometimes the most powerful meals are the simplest ones.
Lentils. Vegetables. Herbs. Broth.
No detox gimmicks. No extremes. Just nourishment.