Healthy Red Lentil Soup Recipe – Gut & Metabolic Support
Red lentils aren’t just cozy soup — they’re packed with prebiotic fiber that fuels gut microbes to produce short-chain fatty acids (SCFAs). SCFAs support your gut lining, reduce inflammation, and help regulate blood sugar and cholesterol.
Rosa Keller's healthy red lentil soup with gut- and metabolism-supporting ingredients
A 12-week study found that regular lentil intake lowered LDL cholesterol, steadied post-meal blood sugar, and reduced inflammation — all without upsetting digestion. 🍲
Ingredients:
1 cup red lentils, rinsed
4 cups water or vegetable stock
2 tsp Better than Bouillon
2 cups peeled tomatoes (more if desired)
4 cloves garlic, minced
1 tbsp olive oil
¼ cup feta cheese
1 tbsp fresh parsley, chopped
½ lemon, juiced
Salt and pepper to taste
Instructions:
Heat olive oil in a medium pot over medium heat; sauté garlic until fragrant (~30 seconds).
Add lentils, water/stock, bouillon, and tomatoes. Bring to boil, reduce heat, and simmer 20–25 minutes until lentils are tender.
Season with salt, pepper, and lemon juice. Stir in parsley and top with feta. Serve warm.
Optional: Blend part of the soup for a creamier texture.
Health Highlights:
Gut & Digestive Support: Prebiotic fiber and garlic promote healthy gut bacteria and microbial diversity.
Metabolic & Heart Health: Lentils help regulate blood sugar and cholesterol; olive oil and tomatoes provide antioxidants.
Protein & Nutrients: Plant-based protein from lentils, plus calcium from feta.
Anti-inflammatory: Polyphenols from garlic, olive oil, and tomatoes support overall wellness.
Nutrient Info (per serving, ~1 bowl):
Calories: ~220–250
Protein: ~12–14g
Fiber: ~10–12g
Healthy fats: ~7–8g
Vitamin C: ~20% DV
Pro Tip:
Add extra garlic or fresh herbs like thyme or rosemary for added flavor and antioxidants.
Reference:
Kadyan S, Sharma A, Arjmandi BH, Singh P, Nagpal R. Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health. Nutrients. 2022 Apr 21;14(9):1726. doi: 10.3390/nu14091726. PMID: 35565693; PMCID: PMC9100130.
