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
Have you made this recipe?
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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.
Hi Kris, make sure you rinsed your quinoa and lentils. You can keep adding liquid to make sure they’re fully cooked.
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…
We’re so glad to hear you loved the recipe!
Are the nutritional facts accurate? 72 calories a cup? Thanks!
Diana, The calorie count is accurate. Enjoy!
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?
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.
It’s 272 calories a cup. It says that at the bottom of the recipe.
Denise, Yes, 272 calories for 1 cup.
Do you have use green chili or can I leave it out
You can leave out the green chili.
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.
We’re glad you love the soup, Patti!
There is no way this can be 63 calories per serving. Could you double check that?
Hi Kelly, this recipe has been double checked many times! The nutritional information is correct!
Is it OK if I use 3 tipes of Lentils and dried peas with carrots onions Seldery spinish and tomato with meaty block extracs
Feel free to give it a try and let us know how it turns out – sounds delicious!
Can I add crushed tomatoes
Lesa, That works too!
how much is one serving size in cups? And how many calories is 1.5cups?
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).
How many cups is one serving? How many calories are in each serving? Is there a difference in kcal and calories?
Hi Elle, the serving size and calories are listed with the nutritional information about the ingredients.
Ideas – other than leave out the salt – to reduce the sodium in the recipe?
Salt free broth would reduce it.
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
Hi Stefanie, The serving size is 1 1/2 cups.
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.
Yes, mixed lentils will work great for this recipe.
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!
Mixed lentils will work great in this recipe!
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?
Hi! The nutritional information for this recipes has been double and tripled checked and is correct.
Can i substitute bone broth?
Ivy, Definitely!
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?
Cathy, Definitely! Just think about all the amazing nutrients in this one bowl of soup. 🙂
I live in New Mexico so I’m able to add New Mexico Green Chile and its fantastic!
Sounds delicious, Leyda!