“Flush the Fat Away” Lentil and Vegetable Soup

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There is nothing like that feeling when you first notice a change in your body after starting a new healthy lifestyle plan. And I don’t just mean the first visible changes, although that’s a rewarding feeling too.

I’m talking about the first time you wake up a few days into a clean eating plan and your whole body just feels clean. You feel focused, energized, and light, like your body is functioning at its peak level.

Whether you’re just starting out on your healthy lifestyle journey or getting back on track after the holidays, this whole-body feeling is one of the first signs you’re doing something right. I usually first notice this clean, energized feeling 3-5 days into a clean eating plan, and recipes like this Flush the Fat Away Lentil and Vegetable Soup are a great way to get there fast.

Lentil and vegetable soups are a must for any clean eating detox. Loaded with clean ingredients that help support your body’s natural detoxification process, this recipe is a perfect way to jumpstart any new health and wellness plan.

Now, you’ve probably heard of lentils as a detoxing agent in other recipes before. But what exactly about them makes them so powerful?

The answer may be more simple than you think. All it really comes down to is maintaining healthy digestion. Lentils are high in protein and fiber, which are both crucial to efficient digestion. So there’s really no magic here! Lentils just help your body do what it’s supposed to do more effectively.

Unfortunately, so many of us have slowed down our system with poor diets and eating habits. Getting your body’s natural detoxing processes back on track is crucial to any diet or wellness plan, and these detoxing ingredients are here to help.

Lentils may be the star of the show here, but they’re hardly the only detoxing agents in this recipe. This Flush the Fat Away Lentil and Vegetable soup packs tons of other ingredients that help your body reach top efficiency, including:

  • Quinoa
  • Carrots
  • Sweet Potato
  • Onion
  • Garlic
  • Green Chiles
  • Avocado

All of these wholesome, nutrient-dense ingredients help your body flush out unwanted junk. These super healthy (not to mention tasty) ingredients work with your body to keep things humming at a healthy speed.

Now, last but not least, this recipe also features two important microgreens:

  • Cilantro
  • Swiss Chard

Not familiar with microgreens? Basically, they’re immature greens that pack even more nutritional value than their full-grown counterparts. For more info on these super nutrient-dense greens, check out this article.

In this recipe, superfoods like quinoa and lentils combine with delicious veggies and microgreens for a powerful detoxing soup. This recipe will get you back on track fast and leave you feeling light and energized.

But the best part? This hearty soup has the warm, comforting flavor of your favorite home cooked vegetable soup. Healthy, hearty, and flavorful, this soup is perfect for “flushing the fat away,” or just warming up on a cold winter night.

If you like this Flush the Fat Away Lentil and Vegetable Soup, try these other delicious detoxing recipes:

Watch this video to see how to make the recipe:

Print Recipe
5 from 4 votes

"Flush the Fat Away" Lentil and Vegetable Soup

If you're in need of a detox, this clean eating "Flush the Fat Away" Lentil and Vegetable Soup recipe will give you plenty of energy. These healthy ingredients bring nutrients and flavor to kickstart your diet plan.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Main Course, Soup
Cuisine: American, Mediterranean
Servings: 10
Calories: 63kcal


  • 2 cups dry lentils rinsed
  • 1 cup dry quinoa rinsed
  • 2 carrots shredded
  • 1 sweet potato cut into bite size pieces
  • 1 yellow onion diced
  • 2 cloves garlic minced
  • 5 cups vegetable broth low-sodium (no sugar added)
  • 4 oz can of diced green chilis
  • 2 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon black pepper
  • 1/2 teaspoon sea salt (more to taste)
  • 2 cups chard torn and packed, center stem removed
  • 1 avocado chopped
  • 1/2 cup fresh cilantro chopped


  • Add all ingredients, except last three (chard, avocado, and cilantro), to a large pot. Bring to a boil, reduce heat to a low-boil and cover, leave the lid slighly ajar.
  • Cook until lentils and quinoa are tender, about 30 minutes.
  • Add torn swiss card and cook until wilted, about 5 minutes.
  • Serve and top with diced avocado and chopped cilantro.


Calories: 63kcal | Carbohydrates: 9g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 626mg | Potassium: 239mg | Fiber: 3g | Sugar: 3g | Vitamin A: 4775IU | Vitamin C: 6mg | Calcium: 21mg | Iron: 1mg
SmartPoints (Freestyle): 3

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70 Comments on "“Flush the Fat Away” Lentil and Vegetable Soup"

  1. Catherine  April 2, 2018

    How do you get it to not soak up all the liquid?

    • Nichole Furlong  April 2, 2018

      Great question, Catherine! There are a few options – you can reduce the cooking time and check the soup to make sure the lentils are just tender to prevent them from absorbing too much liquid. You can also add additional vegetable broth or water. Keep in mind this soup is meant to be a little thick!

  2. vivian  April 9, 2018

    Can you replace the sweet potatoes with zucchini?

    • Gale Compton  April 10, 2018

      Vivian, Yes, if you prefer. Just keep in mind that zucchini cooks very quickly and may become a little mushy.

      • Angie  August 29, 2019

        I spiraled my zucchini and add it to the top of the lentil soup in my bowl instead of avocado it makes you think you’re eating noodles

        • Nichole Furlong  September 5, 2019

          Great tip, Angie!

  3. Libby  April 30, 2018

    Any suggestions for making this in the Instant Pot?

    • Gale Compton  April 30, 2018

      Libby, Yes, I would recommend adding all ingredients and cooking on high pressure for about 12 minutes. Allow the pressure to release naturally. It’s Done. 🙂

  4. Diane  May 3, 2018

    I HATE cilantro!! Can I substitute another green? Parsley maybe?

    • SkinnyMs. (JH)  May 4, 2018

      Hi, Diane. Yes, try flat leaf (or Italian) parsley – it’s going to be the closest substitute.

  5. Shelly  May 10, 2018

    I am allergic to avocado 🙁 can I just leave it off?

  6. Doug  May 13, 2018

    Can you eat this soup all day like cabbage soup diet or just eat it for one meal?

    • Gale Compton  May 14, 2018

      Doug, That’s up to you. The soup is full of nutrients.

  7. Charlene  September 18, 2018

    Can you freeze the leftovers?

  8. Salima  September 22, 2018

    Do I have to start my breakfast with this soup ?
    Or can I eat it as my lunch and dinner .

    • Gale Compton  September 23, 2018

      Salima, Lunch or dinner would be fine. 🙂

  9. Jody Henry  September 25, 2018

    What is cheese chards?

  10. Casey Ryan  November 12, 2018

    can i sub kale for swiss chard?

    • Nichole Furlong  November 13, 2018


  11. Melissa  December 2, 2018

    Can this be cooked in slower cooker? If so, directions to do so?

    • Nichole Furlong  December 3, 2018

      Yes, you can cook on low for 6 hours or on high for 4.

  12. Trudy  January 14, 2019

    Can you substitute spinach for the swiss chard?

  13. gay ann  January 14, 2019

    what about IBS patients? aren’t some of these healthy veggies and lentils also very inflammatory?

    • Gale Compton  January 14, 2019

      Gay Ann, If you have any concerns about consuming foods listed in the recipe, please consult with your doctor. 🙂

  14. Melissa H  January 23, 2019

    I made this last night and did a mix of Chard, Spinach, and Kale chopped up on top with a squirt of fresh lime, WOW what a punch of extra flavor that added!!!! Love this recipe and even the kids thought that it was good!!!

    • Gale Compton  January 23, 2019


      Thank you so much for the feedback. If the kids love it, that really makes me happy! 🙂

  15. nicole molinini  March 3, 2019

    what would be a replacement for the quinoa

    • Nichole Furlong  March 3, 2019

      Hi Nicole, you can leave the quinoa out of the recipe or use lentils.

  16. Kris  March 9, 2019

    My broth was soaked up by the quinoa and lentils I had to add more broth and the lentils were still not fully cooked. What did I do wrong? I followed the recipe. It was still very delicious.

    • Nichole Furlong  March 10, 2019

      Hi Kris, make sure you rinsed your quinoa and lentils. You can keep adding liquid to make sure they’re fully cooked.

  17. Candy A.  March 17, 2019

    This ‘stoup’, as Rachel Ray would call it, was so delicious❗️ It was very flavorful, filling and delicious❗️My husband loved it as well. I used kale in place of the chard and loved the chunks of sweet potatoes. I recommend this to everyone …. it’s great❗️ Thank you…

    • Nichole Furlong  March 21, 2019

      We’re so glad to hear you loved the recipe!

  18. Missy  August 26, 2019

    Do you have use green chili or can I leave it out

    • Nichole Furlong  August 28, 2019

      You can leave out the green chili.

      • Patti Lee  January 18, 2020

        Ended up adding 12 cups of broth so now I have even more. It’s ok because yummy. Did not see serving size listed anywhere.

        • Nichole Furlong  January 18, 2020

          We’re glad you love the soup, Patti!

    • Kelly  January 16, 2020

      There is no way this can be 63 calories per serving. Could you double check that?

      • Nichole Furlong  January 18, 2020

        Hi Kelly, this recipe has been double checked many times! The nutritional information is correct!

  19. Fransie  October 6, 2019

    Is it OK if I use 3 tipes of Lentils and dried peas with carrots onions Seldery spinish and tomato with meaty block extracs

    • Nichole Furlong  October 6, 2019

      Feel free to give it a try and let us know how it turns out – sounds delicious!

  20. Lesa  October 24, 2019

    Can I add crushed tomatoes

  21. Elle  November 6, 2019

    how much is one serving size in cups? And how many calories is 1.5cups?

    • Nichole Furlong  November 9, 2019

      Hi Elle, all the nutritional information is listed at the bottom of the recipe. You can also adjust the yield (you click the number and change to your preference).

  22. Elle  November 7, 2019

    How many cups is one serving? How many calories are in each serving? Is there a difference in kcal and calories?

    • Nichole Furlong  November 9, 2019

      Hi Elle, the serving size and calories are listed with the nutritional information about the ingredients.

  23. Nicole  November 18, 2019

    Ideas – other than leave out the salt – to reduce the sodium in the recipe?

  24. Stefanie Eaton  January 1, 2020

    I must be missing it but can’t find serving size….I only see that it has 10 servings… can you tell me serving size. Thank you

  25. Bobbie  January 25, 2020

    5 stars
    Hi, I have a bag of mixed dried lentils, do you think it would work? I love that I can toss it in the IP! Thanks.

    • Nichole Furlong  January 28, 2020

      Yes, mixed lentils will work great for this recipe.

  26. Bobbie  January 25, 2020

    5 stars
    Hi Gale,
    I have a bag of mixed lentils (3 types), do you imagine any problems using it? I LOVE that I will be able to cook this in the IP. Thanks!

    • Nichole Furlong  January 28, 2020

      Mixed lentils will work great in this recipe!

  27. Bubblez  February 5, 2020

    The protein Is listed as 1g for a serving size of 1.5cups, Which seems like false/incorrect info? It should be closer to 15-18g at-least or more I would think… and the carbs at 9g for a 1.5cups seems way too low too… please confirm nutrition infor and serving size per the details provided?

    • Nichole Furlong  February 5, 2020

      Hi! The nutritional information for this recipes has been double and tripled checked and is correct.

  28. Ivy  March 3, 2020

    Can i substitute bone broth?

  29. Cathy  March 24, 2020

    I forgot the sweet potatoes. But I had garbanzo. Is there ever too much to put in this soup? I put chopped up kale and the cilantro to cook during. Then the Swiss chard at the end as directed. Will I still have beneficial results?

    • Gale Compton  March 25, 2020

      Cathy, Definitely! Just think about all the amazing nutrients in this one bowl of soup. 🙂

  30. Leyda  April 14, 2020

    5 stars
    I live in New Mexico so I’m able to add New Mexico Green Chile and its fantastic!

    • Nichole Furlong  April 16, 2020

      Sounds delicious, Leyda!

  31. Judith  July 4, 2020

    What is the best wine to use for flavor in lentil soup. I have cooking sherry, white wine, cooking marsala wine and mead.

    • Gale Compton  July 5, 2020

      Judith, I would definitely go with the white wine.

  32. M  July 6, 2020

    5 stars
    Love this recipe! But I put a lot on lentils so it’s much more than 10 servings 😳 how long can it last in the fridge?

    • Gale Compton  July 6, 2020

      At least a week. I freeze my leftovers in mason jars. If you decide to freeze the soup, be sure to leave 1-2 inches at the top otherwise it could explode. I learned that from experience. 🙂


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