If you only make one soup for your gut health, make it this one. Lentils and vegetables are two of the most prebiotic-packed food groups out there, and together they add up to 14 grams of fiber in a single bowl. That's a huge chunk of what most people need in a whole day. The spice blend is simple enough that you won't get bored making this weekly, which matters, because consistency is what actually moves the needle for your gut bacteria.
Ingredients
- 1 cup red or green lentils, rinsed
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 can (400g) diced tomatoes
- 1 litre vegetable broth
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp turmeric
- 1/2 tsp smoked paprika
- Salt and pepper
- Fresh parsley and lemon juice to finish
Instructions
- Heat olive oil in a large pot over medium heat. Cook onion until softened, 5 minutes.
- Add garlic, carrots, and celery. Cook for 3 minutes.
- Add cumin, turmeric, and paprika. Stir for 1 minute.
- Add lentils, diced tomatoes, and broth. Bring to a boil.
- Reduce heat and simmer uncovered for 25 minutes until lentils are completely soft.
- Stir in fresh parsley and a squeeze of lemon juice before serving. Season to taste.
Nutrition Facts (per serving)
| Calories | 245 |
| Total fat | 7g |
| Total carbohydrates | 36g |
| Dietary fiber | 14g |
| Protein | 12g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Lentils are exceptionally high in prebiotic fiber and resistant starch, both of which feed beneficial gut bacteria and are fermented into short-chain fatty acids like butyrate. The variety of vegetables adds additional fiber diversity, which research increasingly shows is important for microbial diversity. Turmeric contributes anti-inflammatory curcumin.
This is the kind of soup that gets better as leftovers, so make a double batch while you're at it.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.