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Warming Lentil Soup

Intro

Lentil soup is a warming, anti-inflammatory dish that’s high in protein and low in fat – perfect for any season! Unlike many legumes, lentils do not usually cause gastric discomfort or gas! When paired with traditional spices, the digestive ease is increased, as many traditional spices — such as cumin and coriander — are carminative, meaning that they help reduce gas.

Carrots are high in vitamin A, and celery increases the fiber-rich nature of this dish. The herbs and spices used are gently warming and balancing for Pitta and Kapha energies, and they strengthen your immune function.

When paired with traditional spices the digestive ease is increased as many of the traditional spices such as cumin and coriander are carminative.

Lentil Soup Recipe

Ingredients

  • 1 and ½ cups organic green lentils (Soaked and refrigerated for 2 days, rinsing 2x per day)
  • 1 organic yellow onion or two small organic or farmer’s market leeks (chopped)
  • 3-4 cloves of organic garlic minced and aerated
  • 1 Bay leaf (optional)
  • 4 cups purified water or organic vegetable broth
  • ¼ tsp. Garam marsala (optional, carminative spices are good for digestion)
  • ½ tsp. Turmeric (you can always add more)
  • 2 tsp. minced fresh thyme leaves (optional, but do add at least one fresh herb to make the flavors pop!)
  • 3-4 TBS fresh minced parsley (optional, but highly encouraged!)
  • 3 stalks organic celery (chopped)
  • 3 carrots (diced)
  • 3 TBS organic coconut oil
  • 2 TBS extra virgin olive oil
  • ¼ tsp Himalayan salt
  • ½ tsp of apple cider vinegar or lemon (I like using herbal vinegars like wild cleavers)
  • 1 cup roughly chopped organic spinach, kale, or bok choy (optional, but recommended!)

Instructions

  1. Melt the coconut oil in a Dutch oven or cast-iron pan with a lid. Sauté the onion with a pinch of Himalayan salt until lightly caramelized.
  2. Remove the onion from the heat. Add the lentils, vegetable broth (or water), and bay leaf. Simmer for 20–25 minutes, until the lentils are soft and begin to blend together when stirred.
  3. While the lentils are cooking, chop the carrots and celery.
  4. Add the carrots and celery and simmer for another 10 minutes, until tender but still brightly colored.
  5. If using greens, add the spinach, kale, or bok choy and cook until wilted.
  6. Stir in the minced garlic and cook for another 2 minutes.
  7. Return the onions to the pot. Remove the bay leaf, then add the parsley, thyme, and any additional fresh herbs such as oregano or cilantro. Let the soup rest for 3 minutes.
  8. Sprinkle with the remaining salt and drizzle with extra virgin olive oil.
  9. Finish with apple cider vinegar or fresh lemon juice to brighten the flavors.

Serving Suggestions

This creamy vegetable lentil soup is delicious served over organic steamed brown rice or cooked quinoa (soaked and sprouted for 2-3 days before, of course!).

Why We Love This Recipe

This recipe is vegetarian, vegan, and gluten-free. Lentils provide plant-based protein and fiber, while the warming herbs and spices help support digestion and seasonal wellness.

Don't Guess When You Can Know

Foods that support one person may not support another. If you’ve ever wondered which foods and herbs are truly working for your body, our Delayed Food Allergy Screening can help remove the guesswork and provide personalized insights for you and your family.

Learn more about the Delayed Food Allergy Screening.

Is This Recipe Right for Your Body?

One of the biggest myths in nutrition is that if a food is healthy, it’s healthy for everyone.

In reality, every immune system is unique. A nourishing ingredient for one person may be the very thing another person’s body is reacting to.

Our Delayed Food Allergy Screening helps remove the guesswork by identifying the foods your immune system may be sensitive to, so you can make more confident choices for yourself and your family.

Find out what foods truly support your body.

About the Author

Thallia Bird, CHN, is a Certified Yoga Teacher, massage therapist, herbalist, and graduate of the Energetic Health Institute. With roots in a “back to the land” childhood, she has cultivated a lifestyle centered around nature, permaculture, and holistic wellness. She continues to write, teach, and share her passion for sustainable living.
Thallia Bird, CHN, is a Certified Yoga Teacher, massage therapist, herbalist, and graduate of the Energetic Health Institute. With roots in a “back to the land” childhood, she has cultivated a lifestyle centered around nature, permaculture, and holistic wellness. She continues to write, teach, and share her passion for sustainable living.

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