Recipe description
March 16, 2026
Carrot Ginger Soup with Lentils
A comforting lentil soup that supports gentle digestion and fiber diversity.
High Fiber
Plant Based
90%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and gentle, gut-friendly flavors.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
1
piece
Ginger
1
cup
Lentils
1
cup
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped carrots and ginger; sauté for 5-7 minutes.
3
Add lentils, water, salt, and pepper; bring to a boil.
4
Reduce heat and simmer for 20-25 minutes until lentils are tender.
5
Blend the soup until smooth and serve warm.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
12 g
Fiber
8 g
Sugar
6 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
Is this soup vegan and gluten-free?
Yes. It's plant-based, dairy-free, and naturally gluten-free if you use standard ingredients; check any broth or thickeners for gluten.
What are the main gut-friendly benefits of this recipe?
Lentils add protein and fiber (soluble and insoluble) to support digestion, carrots provide polyphenols and prebiotic sweetness, and ginger can soothe digestive upset.
How many servings does it yield, and what are the approximate fiber and protein amounts?
It typically serves about 4; fiber and protein vary with portion and ingredients, so exact values depend on portions.
Can I adjust the spice level or omit the ginger?
Yes; use less or skip the ginger if you prefer milder flavor or have a sensitivity.
What type of lentils should I use, and do I need to soak them?
Red lentils work well in soups for a creamy texture; brown/green lentils also work. Soaking isn't required for most lentils, but adjust the cooking time accordingly.
How should I store leftovers and how long do they keep?
Refrigerate in a sealed container for 3–4 days; freeze for longer storage (about 2–3 months).
Is this suitable for a gut-friendly daily diet?
It can fit a gut-friendly pattern as part of a varied, fiber-rich diet, but individual tolerance varies; introduce fiber gradually if you're not used to it.
Can I make it in advance or freeze it in portions?
Yes; the soup freezes well. Thaw and reheat gently.
How can I adjust it to be more filling on a budget?
Increase lentils or add extra vegetables like onions, celery, or affordable greens to boost fiber and volume.
What pantry swaps work if I don't have fresh ginger or carrots?
If you don't have carrots, you can use parsnips or sweet potatoes for sweetness; if no fresh ginger, a pinch of ground ginger can work, though the flavor will differ.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.