Hearty and comforting, this powerful detoxing soup will also help you jumpstart your clean eating plan.
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:
"Flush the Fat Away" Lentil and Vegetable Soup
Ingredients
- 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
Instructions
- 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
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How do you get it to not soak up all the liquid?
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!
I soaked the lentils for two hours beforehand and then cooked as per the recipe. There was plenty of liquid that way. 😊
Can you replace the sweet potatoes with zucchini?
Vivian, Yes, if you prefer. Just keep in mind that zucchini cooks very quickly and may become a little mushy.
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
Great tip, Angie!
How many calories for the whole pot. Or for 2? Or 4? Amazingly yummy. Used spinage instead of chard 🙂
Holly, The whole pot is 2,720 calories.
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.
Marlene, Thank you so much for the feedback.
Any suggestions for making this in the Instant Pot?
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. 🙂
I HATE cilantro!! Can I substitute another green? Parsley maybe?
Hi, Diane. Yes, try flat leaf (or Italian) parsley – it’s going to be the closest substitute.
I am allergic to avocado 🙁 can I just leave it off?
Shelly, You sure can leave it out!
Can you eat this soup all day like cabbage soup diet or just eat it for one meal?
Doug, That’s up to you. The soup is full of nutrients.
Can you freeze the leftovers?
Charlene, Sure can. 🙂
Do I have to start my breakfast with this soup ?
Or can I eat it as my lunch and dinner .
Salima, Lunch or dinner would be fine. 🙂
What is cheese chards?
Swiss Chard is a leafy green vegetable.
can i sub kale for swiss chard?
Yes!
Delicious. However had to use at least 8cuos of veg broth. 3 cups of dry lentils and quinoa need much more liquid than 5 cups
Can this be cooked in slower cooker? If so, directions to do so?
Thanks.
Yes, you can cook on low for 6 hours or on high for 4.
Can you substitute spinach for the swiss chard?
Trudy, Definitely!
what about IBS patients? aren’t some of these healthy veggies and lentils also very inflammatory?
Gay Ann, If you have any concerns about consuming foods listed in the recipe, please consult with your doctor. 🙂
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!!!
Melissa,
Thank you so much for the feedback. If the kids love it, that really makes me happy! 🙂
what would be a replacement for the quinoa
Hi Nicole, you can leave the quinoa out of the recipe or use lentils.