Simple doesn't have to mean boring. This soup keeps its ingredient list short on purpose, green lentils, cumin, and a generous squeeze of lemon at the end, letting the natural earthiness of the lentils come through instead of burying it under a dozen spices. It's a weeknight staple that comes together with minimal chopping.
Ingredients
- 1.5 cups green lentils, rinsed
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 tsp cumin seeds
- 1.2 litres vegetable broth
- 2 tbsp olive oil
- Salt and pepper
- Juice of 1 lemon
- Fresh parsley to finish
Instructions
- Heat olive oil in a large pot. Add cumin seeds and toast for 30 seconds until fragrant.
- Add onion and cook until softened, 6 minutes. Add garlic and cook 1 minute more.
- Add lentils and broth. Bring to a boil, then reduce heat and simmer uncovered 25-30 minutes until lentils are tender.
- Season with salt and pepper. Stir in lemon juice just before serving. Top with fresh parsley.
Nutrition Facts (per serving)
| Calories | 260 |
| Total fat | 7g |
| Total carbohydrates | 38g |
| Dietary fiber | 15g |
| Protein | 14g |
| Sodium | 420mg |
Why This Is Good for Your Gut
Green lentils are among the most prebiotic-dense legumes available, feeding Bifidobacterium and Lactobacillus. Cumin seeds stimulate digestive enzyme production. Garlic and onion contribute additional prebiotic inulin. At 15g fiber per serving, this soup makes a substantial daily contribution.
Add the lemon juice right at the end, not during cooking. It keeps the brightness instead of mellowing out.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.