This soup is pure magic in a bowl. It’ll improve your digestion and it’ll keep you full for a really long time. Not to mention - it’s delicious!
A cup of lentils will provide you with almost 16 grams of fiber and will make a delicious meal not just for you but for your microbiome! The recipe below is designed to provide you and your microbial colony with a true feast. And it’s super easy to make, too.
If you soak lentils in water overnight you can cut cooking time from 60 to only 30 minutes making it a speedy lunch or dinner option. As a shortcut we recommend buying vegetables like carrots and leek in advance and in bulk, cleaning, peeling and freezing them for when you need them. The same goes for the onions. Instead of chopping them every single time you need sauteed onions in your recipe, chop the whole bag and freeze them. They’ll be there, ready, when you need them.
No leek? No problem. You can make this recipe without one. Level up the recipe by adding some fresh (or defrosted) spinach, about half a handful, in the last 10 minutes of boiling. Serve the soup hot with some balsamic vinegar for additional flavour and starch-binding benefits.
1 cup (1) onion, diced
1 cup (1/2) leek, diced
1 cup (1) carrot, grated
1 cup lentils
4 cups water
1 clove garlic, diced
2 bay leaves
balsamic vinegar to serve
277 Calories per portion
Dietary Fiber 21.9g
1In a soup pot or a large saucepan, saute onions, carrot, leek in olive oil until tender ~ 5 minutes at medium-high heat.
2Pour in water and add lentils.
3Stir in garlic, add bay leaf and bring to a boil.
4Reduce the heat and simmer for 1hr - or 30 minutes if you pre-soaked your lentils overnight.
5Serve hot. Add vinegar for taste to each bowl.