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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What is the best wine to use for flavor in lentil soup. I have cooking sherry, white wine, cooking marsala wine and mead.
Judith, I would definitely go with the white wine.
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?
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. 🙂
63 calories for how much?
Crystal, 1 cup is the serving size. For 1 1/2 cups, the calories are 72 per serving.
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?
Liz, I recommend you mix it up with other recipes. It’s important to get a variety of nutrients. Check out more recipes here.
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?
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. 🙂
Well done, thank you for your help. Great????
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 😊
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! 🙂
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??!!!! April
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.
That’s great, Helen! We’re so happy you love it! Thanks for sharing!
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?
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.
Can I eat this everyday?
If you like. It’s a very healthy soup.
This was delicious! Easy to make and quick!
Thank you, Irene! So happy you enjoyed the soup. If you have time, please leave a review.
Can this soup be blended up?
Most definitely!
Also, can you cook this soup in a regular pot and not a slow cooker? Thanks
Claire, Sure can.
I want to try this.
This is quite good. I ate a small bowl with some Siete lime tortilla chips and it ALMOST fools you into thinking you’re eating chilli!