Recipe description
October 2, 2026
Longevity Blue Zone Lentil Vegetable Soup
A hearty, fiber-rich soup bringing plant diversity and everyday nourishment to your bowl.
High Fiber
Legume Rich
One Pot Meal
89%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, kale, and a variety of vegetables.
- Includes colorful plants, herbs, garlic, and olive oil for strong dietary diversity.
- Provides plant-based protein and slow-digesting carbohydrates with no added 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
Lentils
4
tablespoon
Carrot
2
piece
Onion
1
piece
Leek
1
piece
Zucchini
1
piece
Kale
2
cup
Tomato
2
piece
Garlic
2
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Bay leaf
1
piece
Thyme
1
teaspoon
Black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Rinse the lentils under cold water and set aside.
2
Heat olive oil in a large pot over medium heat.
3
Add chopped onion, sliced carrot, and sliced leek. Sauté for 5 minutes until softened.
4
Stir in minced garlic and cook for 1 minute until fragrant.
5
Add the lentils, diced zucchini, chopped tomatoes, bay leaf, and thyme.
6
Pour in the vegetable broth and bring to a boil.
7
Reduce heat, cover, and simmer for 25-30 minutes until lentils are tender.
8
Stir in chopped kale and cook for 5 more minutes until wilted.
9
Season with salt and black pepper to taste.
10
Ladle into bowls, garnish with chopped parsley, and serve warm.
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Nutrition
285 kcal
Calories
10 g
Protein
35 g
Carbohydrates
10 g
Fiber
10 g
Sugar
14 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this lentil vegetable soup make?
The recipe makes 2 servings.
How long does the soup take to cook?
Allow about 40 to 45 minutes, including preparation and 25 to 30 minutes of simmering.
What type of lentils should I use?
Use dry lentils, preferably green or brown lentils. Rinse them before cooking; soaking is not usually necessary.
Is this lentil soup vegan?
Yes, it is vegan when made with vegetable broth and the listed ingredients.
Is this soup gluten-free?
The ingredients listed are naturally gluten-free, but check the vegetable broth label for possible gluten-containing additives or cross-contamination.
Can I use other vegetables?
Yes. You can replace or add vegetables such as celery, spinach, or bell pepper, adjusting the cooking time as needed.
How can I make the soup easier to digest?
Rinse the lentils well, cook them until tender, and introduce legume-rich meals gradually if you are not used to eating them.
How should I store leftover soup?
Refrigerate it in a covered container and use it within 3 to 4 days. Reheat thoroughly before serving.
Can I freeze this lentil vegetable soup?
Yes. Cool it quickly, freeze it in suitable portions, and use it within about 3 months for best quality. Thaw and reheat thoroughly.
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