Recipe description
July 2, 2026
Lentil soup with carrots and leeks
Gentle, fiber-rich lentil soup to support gut-friendly meals.
High Fiber
Plant Based
Legume Rich
88%
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 to support gut regularity.
- Includes diverse plant ingredients (lentils, carrots, leeks) with prebiotic fibers.
- Balanced with plant protein and gentle, slow-digesting carbohydrates.
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
Leek
1
piece
Vegetable broth
4
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the chopped leek and carrot, and sauté for about 5 minutes until softened.
3
Add minced garlic, salt, and black pepper; cook for an additional minute.
4
Add the red lentils and vegetable broth; bring to a boil.
5
Reduce heat and simmer for about 20 minutes until the lentils are tender.
6
Blend the soup with an immersion blender until smooth, if desired.
7
Serve warm, garnished with fresh herbs if available.
More Recipes For Your Gut
Nutrition
270 kcal
Calories
13 g
Protein
42 g
Carbohydrates
12 g
Fiber
6 g
Sugar
4 g
Fat
0.5 g
Saturated fat
1.0 g
Salt
FAQ
Is this soup suitable for vegetarians/vegans?
Yes. It’s plant-based; use vegetable stock and no animal products.
How fiber-rich is this soup?
It’s high in dietary fiber thanks to lentils and vegetables; exact grams vary—check the nutrition info for precise data.
Is it gluten-free?
Generally yes if you use gluten-free stock and avoid gluten-containing thickeners.
How long does it take to cook?
About 30–40 minutes total; sauté the vegetables ~10 minutes, then simmer the lentils ~25 minutes.
Can I freeze leftovers?
Yes. Cool, then freeze in airtight containers. It’ll keep well for several months.
Can I customize with other vegetables?
Yes. Add potatoes, celery, spinach, or other vegetables and adjust cooking time as needed.
Can I make it in a slow cooker or pressure cooker?
Yes. Slow cooker: 6–8 hours on low. Pressure cooker: 8–10 minutes on high, with natural release.
Are there any dietary considerations?
Dairy-free by default; leeks are moderate in FODMAPs—use the green parts only or substitute; use low-sodium stock to limit salt.
How should I serve it?
Serve hot with a drizzle of olive oil, fresh herbs, and crusty bread.
Does it aid digestion?
The lentils and vegetables provide fiber that supports regularity; introduce fiber gradually if you’re sensitive.
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