Recipe description
June 25, 2026
Lentil soup with carrot and celery
A cozy lentil soup to support gentle digestion and fiber diversity.
High Fiber
Protein Rich
Plant Based
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Colorful plant foods provide polyphenols and dietary diversity.
- Balanced plant protein, vegetables, and olive oil support steady energy.
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
Lentils
1
cup
Carrot
1
piece
Celery
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
Water
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Bay leaf
1
piece
Instructions
1
Rinse the lentils under cold water and set aside.
2
Dice the carrot, celery, and onion.
3
In a large pot, heat the olive oil over medium heat.
4
Add the diced onion, carrot, and celery to the pot, cooking until they start to soften.
5
Add the rinsed lentils, water, bay leaf, salt, and pepper to the pot.
6
Bring the mixture to a boil, then reduce heat and let it simmer for about 30 minutes or until lentils are tender.
7
Remove the bay leaf before serving.
8
Serve hot, optionally drizzling with more olive oil.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
42 g
Carbohydrates
12 g
Fiber
7 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this lentil soup vegan and gluten-free?
Yes. It's plant-based and usually gluten-free if made with vegetable stock or water and gluten-free seasonings. Check labels if you’re using bouillon.
What are the main health benefits of lentils in this soup?
Lentils provide plant-based protein, fiber, iron, and folate, which support digestion, fullness, and nutrient intake.
How long does it take to cook, and can I speed it up?
On the stove, about 25–35 minutes after you sauté the vegetables. Red split lentils cook faster (about 20–25 minutes). Soaking dried lentils overnight can reduce time.
Can I freeze leftovers, and how long will they keep?
Yes. Freeze in portions for up to 3 months. Thaw in the fridge overnight and reheat gently.
Can I customize with herbs or toppings?
Yes. Add fresh herbs (parsley, thyme), a drizzle of olive oil, lemon juice, or spices like cumin or paprika. Salt to taste.
What should I do if lentils cause gas or discomfort?
Start with smaller portions, rinse lentils well, and consider gradual fiber increases; cooking with spices like cumin or fennel can help; using canned lentils is easier on digestion.
Should I soak lentils or use red lentils to reduce cooking time?
Soaking dried lentils reduces cooking time; red lentils cook quickly and tend to break down into a softer texture.
How many servings does this yield and what is a typical serving size?
About 4 servings; a typical serving is roughly one bowl (about 250 ml), depending on appetite.
Can I make it in a slow cooker or Instant Pot?
Yes. In an Instant Pot: sauté aromatics, then cook on High pressure 6–8 minutes with lentils and vegetables. In a slow cooker: 6–8 hours on low or 3–4 hours on high; add liquid as needed.
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