Lentil & Vegetable Soup

Incredibly high fiber — this is one of the best meals for gut health and blood sugar control. Make a big pot, eat all week.

Ingredients

• 1 cup red lentils, rinsed
• 4 cups low-sodium chicken or vegetable broth
• 1 can (14 oz) diced tomatoes, no salt added
• 2 carrots, diced
• 2 stalks celery, diced
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups spinach
• 2 tsp cumin
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1 tbsp olive oil
• Salt, pepper
• Lemon juice to finish

Directions

Heat olive oil in a large pot over medium heat.

1. Sauté onion 3–4 minutes. Add garlic and cook 1 minute.

Add carrots and celery, cook 3 minutes.

1. Add cumin, turmeric, and paprika. Toast spices 1 minute.
2. Add lentils, broth, and diced tomatoes. Bring to a boil.
3. Reduce heat, cover, and simmer 20–25 minutes until lentils are very soft.
4. Stir in spinach until wilted. Add lemon juice, salt, and pepper.

Notes

Red lentils dissolve completely, creating a thick, creamy soup without blending. Turmeric and cumin are both anti-inflammatory compounds that directly improve insulin sensitivity. Make a double batch — freezes perfectly for 3 months.

Nutrition

Calories: 420 | Protein: 22g | Carbs: 52g | Fat: 8g | Fiber: 16g