Lentil Soup

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.

Lentil Soup Recipe by DAREBEE
INGREDIENTS1 cup onion, diced
1 cup leek, diced
1 cup carrot, grated
1 cup lentils
4 cups water + ½ cup
Makes 2 portions410 Calories per portion
Protein 27g
Carbohydrates 76g
Fat 1g
Fiber 32g
Level Up Add 1 clove garlic, diced, 2 bay leaves, 1 teaspoon salt and 1 tablespoon balsamic vinegar to serve.


1In a soup pot or a large saucepan, saute onions, carrot, leek in ½ cup of water over high heat for 5 minutes or until tender.

2Pour in 4 cups of 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.


  • 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.
Lentil Soup Recipe by DAREBEE
Lentil Soup Recipe by DAREBEE
Lentil Soup Recipe by DAREBEE
Lentil Soup Recipe by DAREBEE
Lentil Soup Recipe by DAREBEE
Lentil Soup Recipe by DAREBEE