11/03/2026
High-Fiber Red Lentil Soup 🥣 SAVE TO TRY!
One of the biggest issues I see with clients is not getting enough fiber. The result? Constipation, sluggish digestion, and blood sugars that are harder to manage.
This soup is one of my favourite ways to boost fiber easily. Plus it’s naturally meat-free, so it fits perfectly into your Lenten rotation or Meatless Mondays.
It also works great for meal prep, because one pot gives you several hearty servings.
Ingredients:-
•2 cups red lentils (1 standard pack), rinsed
•1 medium onion, chopped
•5 cloves garlic, minced
•5 blades shadow beni, chopped
•1 k**b ginger, grated
•Small handful chives, chopped
•1 sprig thyme
•2½ cups pumpkin (1 cup for base, ~1½ cups diced)
•5 small potatoes, diced or provision of choice
•2 carrots, diced
•3 sprigs local celery, diced
•1 tbsp oil (plus 1 tsp later)
•2 cups water (for pressure cooking)
•2 tbsp cumin
•2 tbsp black pepper
•2 tbsp garlic powder
•1 tsp salt (adjust to taste)
•2 tsp chili powder
•Extra water or stock as needed
Method:-
1️⃣ Build the base – In the Instant Pot, heat 1 tbsp oil on sauté. Sweat onion, garlic, ginger, shadow beni, chives, and thyme until fragrant.
2️⃣ Pressure cook – Add rinsed lentils, 1 cup pumpkin, cumin, black pepper, garlic powder, chili powder, salt, and 2 cups water. Pressure cook 15 minutes.
3️⃣ Blend – Use an immersion blender until smooth. This becomes the lentil base.
4️⃣ Cook the vegetables – In a separate pot, heat 1 tsp oil and briefly sauté some green seasoning and add diced pumpkin, carrots, celery, and potatoes.
5️⃣ Combine – Pour in the blended lentil base. Add water or stock to reach your preferred consistency.
6️⃣ Simmer – Cook about 15 minutes, until vegetables are tender.
Adjust seasonings if needed (extra cumin, salt, garlic powder, etc.), or add a vegetable soup pack for extra flavour.
Nutrition (per ~2-cup serving)
Calories: 240
Protein: 13 g
Carbohydrates: 45 g
Fiber: 14 g
Fat: 3 g
Because the soup itself is very low in fat, you can pair it with something like a grilled cheese sandwich if you want a more filling meal with extra protein and fat — totally optional.
