Classic Hearty Lentil Soup High Protein & Hormone Balancing

beerising
Jan 6
1 min read

This soup is very nutrient-dense and balanced, with several health benefits:

Supports blood sugar stability: Lentils, vegetables, and fiber slow digestion and help prevent glucose spikes.
Gut-friendly: High fiber from lentils, carrots, celery, potatoes, and zucchini supports regularity and feeds beneficial gut bacteria.
Heart-healthy: Olive oil, potassium-rich vegetables, and soluble fiber help support healthy cholesterol and blood pressure.
Anti-inflammatory: Garlic, cumin, thyme, smoked paprika, and olive oil provide antioxidants and anti-inflammatory compounds.
Supports energy & iron status: Lentils are rich in plant-based iron and folate; lemon juice boosts iron absorption.
Immune support: Vitamin C from tomatoes, zucchini, lemon, and carrots supports immune function.
Plant-based protein: Provides satisfying protein without saturated fat, supporting muscle maintenance and satiety.

Overall, it’s a warming, grounding soup that supports metabolic health, digestion, and sustained energy—great as a nourishing main meal or batch-cooked staple.

Estimated Nutrition (per serving)

Calories: ~330–360 kcal
Protein: ~18–20 g
Carbohydrates: ~55–60 g
- Fiber: ~18–20 g
- Net carbs: ~35–40 g
Fat: ~7–9 g
Iron: ~5–6 mg (≈30–35% DV)
Potassium: ~900–1,000 mg
Folate: ~170–200 mcg
Vitamin C: ~25–30 mg

Side note: Soaking lentils overnight is simple and helps improve digestion and reduce cooking time 🌱

If you're wanting to soak lentils overnight - Rinse lentils well, then place them in a bowl and cover with 3–4 times as much water. Optionally add 1 tablespoon of lemon juice or apple cider vinegar per cup of lentils. Cover loosely and soak at room temperature for 8–12 hours overnight, then drain and rinse before cooking.

Searing the Beef

Sear beef fillets on high heat for 2 minutes per side to form a golden crust. Let it cool before proceeding to keep the beef tender.

Mushroom Duxelles

Cook the mushrooms until all moisture evaporates to prevent soggy pastry. Aim for a thick, paste-like consistency.

Puff Pastry Handling

Keep the puff pastry cold to avoid softness. Chill if it becomes too soft, and score the top lightly without cutting through.

Notes

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery with a pinch of salt. Cook 8–10 minutes until softened and starting to caramelize a little.

2. Add garlic, cumin, smoked paprika, and thyme. Cook 30–60 seconds until fragrant.

3. Stir in the rinsed lentils, broth, diced tomatoes (with juice), bay leaf, and a good grind of black pepper.

4. Bring to a boil, then lower heat and simmer, partially covered, for 25–35 minutes until lentils are tender but not mushy. Green/brown lentils usually take ~30 min; red lentils only 15–20 min.

5. When lentils are done, fish out the bay leaf. If you like a creamier texture, use an immersion blender to pulse a few times (or scoop out 2 cups, blend, and return to pot).

6. Stir in lemon juice to taste — this is the magic step that brightens everything. Adjust salt and pepper.

7. Serve hot with lots of fresh parsley, and enjoy with a side of avocado toast (GF, sourdough)

Side note: If you're wanting to soak lentils overnight - Rinse lentils well, then place them in a bowl and cover with 3–4 times as much water. Optionally add 1 tablespoon of lemon juice or apple cider vinegar per cup of lentils. Cover loosely and soak at room temperature for 8–12 hours overnight, then drain and rinse before cooking. Soaking lentils overnight is simple and helps improve digestion and reduce cooking time 🌱

Instructions

2 tbsp olive oil

1 large onion finely chopped

2–3 carrots diced

2–3 celery stalks diced

4 garlic cloves minced

2 tsp ground cumin

1 tsp smoked paprika (optional but delicious)

½ tsp dried thyme or 2 sprigs fresh

1 bay leaf

2 cups (400 g) dried green or brown lentils rinsed and soaked overnight (optional)

8 cups (2 L) vegetable broth (or chicken broth)

1 can (14 oz/400 g) diced tomatoes with their juice (I used frozen garden cherry tomatoes)

Sea salt & freshly ground black pepper

Juice of ½–1 lemon (added at the end)

Fresh parsley or cilantro chopped (for serving)

Optional add-ins: zucchini or greens such as spinach/kale (stir in at the end)

Optional add in: I added in 3 Yukon gold potatoes diced

Classic Hearty Lentil Soup

Classic Hearty Lentil Soup Hormone Balancing Recipe

Head Chef

Kristal Rose

average rating is 5 out of 5

Here’s a classic, hearty lentil soup recipe that’s simple, nourishing, and loved by pretty much everyone. This version is vegetarian/vegan, but you can easily add turkey etc if you want more Protein.

Servings :

1 Serving

Calories:

330 Calories / Serve

Prep Time

15 min

Cooking Time

30 min

Rest Time

15 min

Total Time

1 hour