Recipe description
June 20, 2026
Lentil vegetable soup with smoked paprika
A fiber-rich lentil soup to support gentle digestion and fiber diversity.
High Fiber
Protein Rich
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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Overall
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We found the following allergens in the recipe ingredients: tree_nut, celery, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables supporting gut health.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and slow-digesting carbs.
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
Oil, olive
1
tablespoon
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Garlic
2
piece
Paprika powder
2
teaspoon
Tomato, paste
1
tablespoon
Red lentils
1
cup
Vegetable broth
4
cup
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Dice the onion, carrot, and celery.
2
In a large pot, heat olive oil over medium heat.
3
Add the diced vegetables and minced garlic, sautéing until soft.
4
Stir in the lentils, vegetable broth, smoked paprika, salt, and pepper.
5
Bring to a boil, then reduce heat and simmer for about 30 minutes or until lentils are tender.
6
In the last few minutes of cooking, add spinach and stir until wilted.
More Recipes For Your Gut
Nutrition
310 kcal
Calories
15 g
Protein
40 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan-friendly?
Yes. It uses lentils, vegetables, and spices with no animal products.
How long does it take to make?
About 30–45 minutes from start to finish.
Is it gluten-free?
Generally gluten-free as long as you use gluten-free stock and check spice labels.
How can I adjust the spice level?
Tweak the smoked paprika: use less for milder flavor; more for a smoky taste, or add a pinch of chili flakes.
What are the health benefits?
Lentils provide plant-based protein and fiber; the dish contains prebiotic fiber and polyphenols that support gut health.
Can I freeze leftovers?
Yes. Cool completely and freeze in portions for 2–3 months.
How should I store and reheat leftovers?
Refrigerate for 3–4 days; reheat on the stove or microwave until steaming hot.
Can I customize it?
Yes. Swap or add vegetables; use quinoa or rice for extra protein; if you need gluten-free, avoid gluten-containing grains.
How should I serve it for best flavor?
Finish with a squeeze of lemon and some fresh herbs; taste and adjust salt at the end.
Is it high in sodium, and how can I reduce it?
Use low-sodium stock and limit added salt; taste before serving.
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