Recipe description
June 7, 2026
Kale Lentil Lemon Soup
Delicious kale-lentil soup that gently supports digestion and fiber variety.
High Fiber
Protein Rich
Plant Based
92%
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 kale, supporting digestion.
- Includes diverse plant foods and polyphenol-rich greens.
- Balanced with plant protein, fiber, and vitamin-rich vegetables; lemon adds flavor without sugar.
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
2 servings
Kale
2
cup
Lentils
1
cup
Lemon
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Vegetable broth
4
cup
Onion soup
1
cup
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Stir in the lentils, kale, vegetable broth, salt, and pepper.
4
Bring the mixture to a boil, then reduce heat and simmer for 30-35 minutes.
5
Add a squeeze of lemon juice before serving.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
15 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is Kale Lentil Lemon Soup vegetarian/vegan?
Yes—it's plant-based and typically vegan.
What are the health benefits of lentils in this soup?
Lentils provide fiber and plant-based protein, supporting steady digestion and fullness.
How does kale support digestion and what nutrients does it provide?
Kale offers micronutrients (like vitamins A, C, K) and polyphenols that support digestion and gut-friendly antioxidants.
Can I cook this soup ahead or freeze it?
Yes—cool, refrigerate leftovers, and reheat; it can be frozen for longer storage.
What substitutions work well (greens or legumes)?
You can swap in other sturdy greens (spinach, collards) or other legumes (red lentils, chickpeas) with adjusted cooking times.
Is this soup gluten-free and dairy-free?
Yes, it contains no gluten or dairy ingredients. Use gluten-free stock if needed.
How much protein and fiber does a serving have?
A serving provides plant-based protein and dietary fiber; exact amounts depend on portion size.
What serving size is typical?
A standard serving is a warm bowl; about 1 cup to 1.5 cups depending on appetite.
How can I adjust the lemon level?
Stir in a squeeze of lemon to taste at the end; add more for brighter acidity.
What cooking steps are essential?
Sauté aromatics, simmer lentils until tender, add kale near the end, finish with lemon.