“Flush the Fat Away” Lentil and Vegetable Soup

4.50 from 156 votes

Hearty and comforting, this powerful detoxing soup will also help you jumpstart your clean eating plan.

This "Flush the Fat Away" Lentil and Vegetable Soup is so flavorful!

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:

4.50 from 156 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 Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Yield 10 people
Serving Size 1 cup
Course Main Course, Soup
Cuisine American, Mediterranean


  • 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 garlic cloves minced
  • 8 cups vegetable broth low-sodium (no sugar added)
  • 4 ounces diced green chilis can
  • 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 cilantro fresh, 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.

Nutrition Information

Serving: 1cup | Calories: 272kcal | Carbohydrates: 45g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 681mg | Potassium: 753mg | Fiber: 16g | Sugar: 4g | Vitamin A: 6187IU | Vitamin C: 12mg | Calcium: 59mg | Iron: 5mg |
SmartPoints (Freestyle): 3
Keywords dairy-free, Gluten-Free, Keto, Low-Carb, Plant-Based, Vegetarian

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


    1. 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. I soaked the lentils for two hours beforehand and then cooked as per the recipe. There was plenty of liquid that way. 😊

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

      1. 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

          1. How many calories for the whole pot. Or for 2? Or 4? Amazingly yummy. Used spinage instead of chard 🙂

      2. I have never made or eaten lentils. Thought I would give it a shot! This recipe was so delicious! I subbed spinach for the swiss chard and didnt use the quinoa. My husband and stepson loved it too! We plan to make it regularly.5 stars

    1. 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. 🙂

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

      1. Delicious. However had to use at least 8cuos of veg broth. 3 cups of dry lentils and quinoa need much more liquid than 5 cups5 stars

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

  1. 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!!!

  2. 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.

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

  3. 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…

        1. What a scrumptious dish. I traded this for the cabbage soup diet but I noticed your recipe has ver high carb content. Is it possible to continue to loose weight eating this dish?

          1. Bev, It definitely is possible. Be on the look out for, “How I Mastered Weight Loss and How You Can Too”…coming soon. This post will explain in detail how I have mastered weight loss and most anyone can adopt the same plan or tweak it to individual diet preferences.

      1. 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.

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

    1. 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).

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

  5. 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

  6. 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!5 stars

  7. 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?

  8. 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?

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

  10. 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?5 stars

    1. 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. 🙂

  11. So is there a daily plan like the cabbage soup diet or how many days do you eat this for. Presume it is a replacement for all three meals?

  12. I did strict keto for 6 mo and lost 64 lbs. I kept it up for an additional 6 months and then did lazy keto for the past 8 mo. I only put back on 4 lbs. I’m normal weight, but only just. I have stubborn belly fat. I am hoping I won’t undo all my hard work by introducing more carbs and cutting back on the fat. I am trying to transition to more of a Mediterranean diet but am nervous. I made the soup today. I left out the quinoa, sweet potato and cut the onion in half due carb content and left out the avocado due to high fat and calories. (I used to eat 1 a day). I subbed Kale for Swiss chard. Can you tell me if this will help me shed belly fat for real and over how long a time? I have done cabbage soup diet before but it was miserable. I love this soup (with a little curry powder in it) The lentils fill me up, almost too much. Is this the soup for me?5 stars

    1. Cate, Belly fat is a tough one. However, what helped me the most was to stop eating “added sugar” and drink 8-10 glasses of good quality water, daily. This in addition to this and other low fat recipes. Lentils are as near a perfect food as you can get. 🙂

  13. Love this recipe, i make it every week for my lunches at work. I had to add more liquid as lentils absorbed, but not a problem. It was still good when not soupy! Just a question, the protien says 1g, i feel this is wrong as 50gs of lentils is 13.8gs, just confusing and want to add my macros correctly 😊4 stars

    1. Hey Ally, you are absolutely correct! It appears that the nutrition for ‘lentils’ was not calculated properly. There are actually 16 grams of protein per serving! SO sorry about that. Thanks so much for pointing it out! We’re so glad you love this recipe! 🙂

  14. I’ve just made this and it IS yummy! I really didn’t think I’d like it, I’m not much of lentil fan but trying everything to shift weight at the moment! This is great thank you for sharing! Any other filling recipe ideas to help 45 year old mother of 3 children (10 yr, 7 yr and 2 yr old..) to lose weight??!!!! April5 stars

  15. Have made this 3 weeks on the bounce now.
    Absolutely love it.
    Stores well in the fridge and tastes even better the following day.
    Made with split red lentils.5 stars

  16. Does one serving really have 51g of carbs? I know there has been a lot of chatter about the nutritional content this thread, but this seems really high. If I cut the sweet potatoes, would that change the carbs?

    1. Kendra, I recalculated the data for a 1 cup serving size. The carbs are 45 per serving. Yes, it would reduce the carb content to eliminate the sweet potato.

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