This is the soup you make when it's cold out and you want something that's basically a hug for your gut bacteria. Lentils are loaded with fiber your microbiome can ferment for fuel, onion and garlic bring inulin, a prebiotic fiber that specifically feeds beneficial strains like Bifidobacteria, and the whole thing simmers into a broth that tastes like it took way more effort than it did.
Ingredients
- 2 cups cooked lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 4 cups vegetable broth
- 1 can diced tomatoes
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot and saute onion, carrot, and celery until softened, about 8 minutes.
- Add garlic and cook 1 minute.
- Add lentils, broth, and tomatoes.
- Simmer 15-20 minutes.
- Season with salt and pepper.
Nutrition Facts (per serving)
| Calories | 230 |
| Total fat | 7g |
| Total carbohydrates | 31g |
| Dietary fiber | 10g |
| Protein | 11g |
| Sodium | 520mg |
Why This Is Good for Your Gut
Lentils are rich in both soluble and insoluble fiber, which beneficial bacteria ferment into short-chain fatty acids that help maintain the gut barrier. Onion and garlic supply inulin, a well-studied prebiotic fiber that selectively feeds Bifidobacteria, while tomatoes add polyphenols that support a diverse microbial community.
One pot, minimal effort, and a broth that's quietly doing a lot of work for your gut bacteria. If lentils are working for you, Lentil and Vegetable Soup and Roasted Red Pepper Tomato Soup are worth adding to the rotation too.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
