Recipe description
May 25, 2026
Tomato Lentil Vegetable Soup
A cozy tomato lentil soup to support gentle digestion and fiber
High Fiber
Fiber Rich
Plant Based
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Colorful plant foods support dietary diversity.
- Provides plant-based protein and slow-digesting 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.
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
2 servings
Lentils
150
gram
Tomatoes
400
gram
Carrot
1
piece
Celery
1
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
800
ml
Olive oil
2
tablespoon
Drop, salt
1
teaspoon
Pepper
1
teaspoon
Bay leaf
1
piece
Spinach
100
gram
Instructions
1
In a large pot, heat olive oil over medium heat. Add chopped onion, mince garlic, diced carrot, and celery. Sauté until softened, about 5-7 minutes.
2
Add lentils, diced tomatoes, vegetable broth, bay leaf, salt, and pepper. Bring to a boil.
3
Reduce heat to low and simmer for about 30 minutes, or until the lentils are tender.
4
Add spinach and cook for an additional 5 minutes until wilted.
5
Remove bay leaf and adjust seasoning if needed before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegan/vegetarian and gluten-free?
Yes—it's plant-based and dairy-free; naturally gluten-free if you use gluten-free stock and avoid gluten-containing additives.
How long does it take to make?
About 40–45 minutes total: 10 minutes prep, 30–35 minutes simmer.
How many servings does it yield?
About 4 servings (roughly 2 cups per serving).
Can I substitute ingredients?
Yes: use vegetables you like, swap red lentils for green or brown lentils, and use fresh or canned tomatoes; adjust cooking time as needed.
How should I store leftovers?
Cool and store in an airtight container in the fridge for 3–4 days; freeze up to 3 months; reheat on the stove or in the microwave.
Is it high in fiber?
It’s a fiber-rich soup thanks to lentils and vegetables; fits a gut-friendly, fiber-diverse meal.
What should I pair it with?
Pair it with whole grains like brown rice, quinoa, or a slice of whole-grain bread.
How spicy is it and how can I adjust?
It’s typically mild; add chili flakes or cayenne to taste; leave out if you’re sensitive.
Can I use dried lentils or canned lentils?
Yes—rinse and cook dried lentils and adjust the cooking time; red lentils cook faster and may break down; green/brown take longer.