Carrot and Lentil Soup is what you need when you’re feeling…blocked up! That’s right – this fiber rich soup is delicious and will keep your insides moving and grooving. When you need a healthy, hearty, and flavorful dinner, look no further than this carrot red lentil soup. Plus, it’s made in under 30 minutes or so!
Why You’ll Love This Simple Carrot and Lentil Soup
I’m on a fiber journey, everyone! I don’t like to talk much about “health” on here, but there’s no denying that I have never felt better since incorporating more fiber into my diet. Turns out good gut health actually is important! Lately, I’ve been shouting about fiber from the rooftops – I even have my grandma incorporating my newfound tricks!
This soup is the perfect way to dip your toes into the gut-health pond. It’s so yummy that you don’t even realize it’s doing some amazing things in your digestive tract. In addition to the fiber-rich carrots and lentils, I’ve infused this soup with onions, dried herbs, garlic, leafy greens, and even some turkey sausage.
You can enjoy this year-round, of course, but since it’s so soothing it’s an especially good winter soup. Enjoy it with a little bit of shredded parm and a crusty slice of bread, then let me know if you’re all aboard the fiber journey too!
Soup Ingredients
This fiber packed soup is full of wholesome ingredients, most of which are plant-based. If you’d like to make this soup completely vegetarian, you can swap the chicken stock for veggie stock and swap out the turkey sausage for veggie sausage (or omit it altogether).
Here’s your grocery list:
- Carrots
- Yellow onion
- Celery ribs
- Red lentils
- Olive oil
- Herbs de Provence (or any dried herb)
- Garlic
- Kosher salt
- Cracked black pepper
- Can of tomato sauce
- Low-sodium chicken stock
- Lacinto kale
- Turkey sausages
- Chopped parsley
How To Make Fiber Rich Soup
Step 1: Cook Vegetables
Heat a large pot (or 7 ¼ qt dutch oven) on medium heat and then add in the olive oil, carrots, onion, and celery. Toss this mixture together until everything’s coated with oil. Cook on medium for 8-10 minutes, or until the onions are translucent and the carrots have softened.
Step 2: Rinse Lentils
Rinse your lentils while the veggies are cooking. Add them to a fine mesh strainer and run water through them for 20 seconds until the water is clear. Set them aside for Step 4.
Step 3: Add Herbs
Add herbs de Provence, salt, and a few turns of cracked pepper to the pot of vegetables. Stir everything together until everything evenly distributed. Cook for 1-2 minutes, or until it’s fragrant.
Step 4: Add Lentils
Add the rinsed lentils, tomato sauce, and chicken stock to the pot and stir everything together. Bring the mixture to a simmer, cover it, and then turn it to medium-low. Allow the soup to cook for 15-20 minutes, or until the lentils are tender.
Step 5: Add Kale + Sausage
Add the kale and turkey sausage and stir them together with the soup. Cook for an additional 3 minutes on low until the sausage is warmed through and the kale has wilted.
FAQs
What foods are highest in fiber?
There are so many fiber rich foods to choose from, so it makes it easy to incorporate more fiber into our everyday meals. Some examples include beans, berries, broccoli, and grains. Most fruits and veggies are fiber-rich and wonderful for your gut-health.
What are the benefits of eating fiber?
Fiber keeps things running smoothly in your digestive tract. Not only does it help with your bowels, it’s also phenomenal for feeding your gut microbiome with “good” bacteria. That’s beneficial for everything from sleep and energy to maintaining a strong immune system.
What else do lentils pair well with?
Lentils are a great meat replacement in dishes like chili. I’ve also subbed ground beef for lentils in this vegetarian shepherd’s pie recipe. You can also add a heap of lentils to your favorite salad for a burst of fiber and texture.
What foods are good for gut health?
Pretty much anything you can get out of the ground is good for gut health, especially fruits and veggies. Things like kimchi and Greek yogurt are also amazing because of their natural probiotics. And don’t forget miso and tempeh!
Serving Suggestions
- Drinks: To stay on theme, I think a blackberry bourbon smash would be a good choice here! Blackberries have fiber in them, after all! You could also sip on a mocktail mojito for something light and refreshing.
- Appetizers: If you’re looking for an app, you could go with honey sriracha brussels sprouts, cherry pecan baked brie, or spinach and artichoke dip.
- Get a loaf of crusty bread to dip into your soup. I recommend sourdough bread, but your favorite would work too!
- Desserts: Finish off your meal with carrot cake blondies if you like a theme as much as I do, but you could also go for a pumpkin dump cake or pumpkin oatmeal cookies (all full of fiber-rich ingredients!).
Storage and Make Ahead
To store your soup, first allow it to cool completely. Once it has cooled you can add it to an airtight container (or smaller containers that hold individual servings) and pop it in the fridge. It’ll stay good in the fridge for up to 5 days.
Reheat it on the stovetop until it’s warmed through.
More Gut-Healthy Soup Recipes You’ll Love
- White Bean Kale Soup
- Spicy Pumpkin Soup
- Creamy Broccoli Cheddar Soup
- Loaded Restaurant Style Miso Soup
- Creamy Chicken and Rice Soup
If you make this Carrot and Lentil Soup recipe, be sure to tag me on Pinterest and Instagram!
I seriously love seeing what you guys are making and sharing your creations with the College Housewife community!
Carrot and Lentil Soup
ingredients
- 4 medium carrots diced
- 1 small yellow onion diced
- 2 celery ribs diced
- 2 cups dried red lentils
- ¼ cup olive oil
- 1 tsp dried herbs de provence or any dried herb
- 2 tsp fresh minced garlic
- 1 tsp kosher salt
- Cracked black pepper
- 1 – 15 oz can tomato sauce
- 8 cups low sodium chicken stock
- 1 head lacinato kale chopped and stems removed
- 4 turkey sausages thinly sliced
- Chopped parsley
instructions
- Heat a large pot or 7 ¼ qt dutch oven on medium heat. Add in the olive oil, carrots, onion, and celery. Toss together until evenly coated with oil. Cook on medium for 8-10 minutes or until the onions are translucent and carrots have softened.
- While the vegetables are cooking, rinse your lentils. Add lentils to a fine mesh strainer and run water through for 20 seconds or so until the water is clear. Set aside.
- To the vegetables add garlic, herbs de provence, salt and a few turns of cracked pepper. Stir together until evenly coated. Cook for 1-2 minutes until fragrant.
- Add the rinsed lentils, tomato sauce and chicken stock and stir together. Bring mixture to a simmer, cover and turn heat to medium-low. Cook for 15-20 minutes or until the lentils are tender.
- Add the kale and turkey sausage. Stir together and and cook for an additional 3 minutes on low until the sausage is warmed up and the kale has wilted.
notes
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