Recipe description
Published on: June 6, 2026
High Fiber
Plant Based
Ingredients
Garlic
3
piece
Red lentils
1.5
cup
Onion
1
piece
Carrot
1
piece
Celery
2
piece
Vegetable broth
6
cup
Oil, olive
2
tablespoon
Salt
1.5
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
2
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, carrot, and celery. Sauté until softened, about 5 minutes.
3
Add minced garlic and cook for another minute.
4
Stir in the lentils, vegetable broth, salt, pepper, and thyme.
5
Bring to a boil, then reduce heat and simmer for 25-30 minutes or until lentils are tender.
6
Blend the soup for a smoother consistency if desired. Adjust seasoning to taste.
7
Serve hot, garnished with a drizzle of olive oil.
Nutrition
320 kcal
Calories
15 g
Protein
45 g
Carbohydrates
12 g
Fiber
8 g
Sugar
7 g
Fat
1 g
Saturated fat
0.9 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes garlic and diverse plant foods for polyphenols and gut-friendly compounds.
- Balanced with plant-based protein and complex carbs for 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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this soup vegan/vegetarian?
Yes. It’s plant-based with lentils, vegetables, and no meat or dairy.
Which lentil variety should I use?
Red lentils cook quickly and puree smoothly; brown or green lentils hold their shape but take longer. Use what you have.
Is it gluten-free?
Yes, naturally gluten-free as long as you use gluten-free stock and avoid wheat-based thickeners.
How long does it keep and can I freeze it?
Refrigerate up to 3–4 days. Freeze for up to 3 months. Thaw in the fridge overnight and reheat gently.
How can I adjust sodium and nutrition?
Use low-sodium stock, rinse lentils, skip extra salt until tasting, and pair with whole grains for fiber and variety.
Can I make it ahead or double the batch?
Yes. It reheats well and can be doubled; simply adjust liquid if needed.
How can I adjust the texture or make it non-dairy?
If you prefer a thicker soup, simmer longer or blend part of it. It's dairy-free; you can add a splash of coconut milk if you like, but optional.
What are good serving ideas or sides?
Pair with whole grains such as quinoa or brown rice, a green salad, and a drizzle of olive oil or lemon.
Are there common allergies to watch for?
Garlic and legumes can bother some people; test a small portion if you have sensitivities.
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