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Creamy Lentil Soup with Vegetables

Creamy Lentil Stew with Winter Vegetables

Now that the holidays are behind us, I also need to change our daily menus, like adding more vegetables after a little more than usual animal protein. We went shopping today, and the fridge is full of vegetables, and I was set on making a warm and comforting soup with lentils. And that’s how this lectin-light, vegan creamy vegetable lentil soup was born. Perfect for cold winter days.

Do lentils have lectins?

Yes, lentils have lectins. Pressure cooking lentils removes most of the lectins. And makes this nutritious staple easier on your digestive system and more friendly for those of you very sensitive to lectins.

The only problem when pressure cooking lentils is that they easily lose shape and get mushy. A solution is to use the small green lentils, sometimes called French green lentils.

Lentil soup is great for meatless Mondays, a fasting mimicking diet, and Phase 3 of the plant paradox program

I wanted to keep this lectin-light lentil soup relatively low in calories. Not because I love counting calories, on the contrary. But I wanted to be able to use this kind of soup for The Five Day Fasting Mimicking Diet which I’m planning to do again soon. I will just not add the extra olive oil when blending. That’s why for this 4 portion quantity I used only 2 cups of cooked lentils. As they tend to be high in calories and protein and this cleanse is low in both. So, in case you also want to use this easy recipe for a fast mimicking plan, one serving of soup, without the extra olive oil added at the end to the blender, has 350 calories.

A plant paradox phase 3 meal

This is a Phase 3 Plant Paradox meal, but also compliant if you follow a vegan, lectin-light version of the plant paradox program. Lentils and beans are great for us if cooked appropriately. But they may still bother you if your gut is not healed. I personally took a 2-year break from beans and legumes. But I reintroduced them successfully and they help me keep my animal protein in check.


Again, if you are not familiar with my recipes, I just want to stress that I am not at all in favor of counting calories. But I do believe in the benefit of regular fast mimicking diets, so for that purpose is useful to know how many calories a serving has. Otherwise, I go crazy on extra virgin olive oil and add even more when serving.

Lentil stew in a plate
Vegetables for the lentil stew

The other vegetables I used to make this lectin-light soup were: leeks, onion, celeriac or celery root, kohlrabi, parsnip, mushrooms, bok choy, garlic, parsley. You can always improvise if you don’t have one of these, but they do work very well together.

How to serve creamy lentil soup

For my husband, who is a little more hungry than I am, I cooked some homemade smoked sausage and added it to the soup. The combination works great, and bacon would also add a great flavor if you don’t care to keep this meal plant-based or have family members who need more protein.

Cooking the lentil stew

To get a creamy consistency without using any dairy, alternative cream or flour, I like to blend a part of the composition and add it back to the remaining unblended soup.

Enjoy, and let me know if you make it. It might not look like much (the challenge with any soup, haha), but this soup is delicious, filling and comforting.

More comfort food recipes

If you enjoy this lentil soup, be sure also to try some of my other comfort food recipes:

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Creamy Lentil Soup with Vegetables (Lectin-Light, Vegan)

1 Star2 Stars3 Stars4 Stars5 Stars (2 votes, average: 5.00 out of 5)
By Claudia Curici Serves: 4
Prep Time: 20 minutes Cooking Time: 30 minutes

Delicious, comforting plant-based soup. Easy to make, lectin-light.


  • 4 tablespoons extra virgin olive oil (for sauteeing)
  • 1 leek, cleaned and chopped
  • 1 medium yellow or sweet onion, chopped
  • 8 small button mushrooms, quartered
  • 1 medium parsnip, peeled and cut into small cubes
  • 1 medium kohlrabi, peeled and cut into small cubes
  • 1 small celeriac, peeled and cut into small cubes
  • 5 garlic cloves, peeled, smashed and minced
  • 1 baby bok choy, chopped
  • 1 1/2 teaspoon salt (start with one teaspoon add more if necessary, to your taste)
  • 1/2 tablespoon herbs de Provence
  • 1/4 teaspoon black pepper (or more, to taste)
  • 2 cups hot water
  • 2 cups pressure cooked lentils
  • 3 tablespoons extra virgin olive oil (for the blending)
  • a handful of fresh parsley
  • a squeeze of fresh lemon



Have a hot water pot next to you.


Add the olive oil to a big soup or stew pot and add chopped onion, leek, mushrooms, parsnip, kohlrabi, celeriac. Stir well and saute for 10 minutes, on low heat, stirring occasionally so it doesn't stick. If it gets too dry and starts sticking too much to the pan, add 2, 3 tablespoons of hot water.


After 10 minutes, when all the veggies will soften up and will get fragrant, add the garlic, salt, herbs de Provence and pepper. Stir well and cook for 5 more minutes.


Add the boy Choy, a few tablespoons of water and stir and cook for a few minutes.


Add the lentils and the 2 cups of water and cook for about 5 more minutes, stirring occasionally. Turn the heat off.


Take out about half of the composition, or at least 1/3 and blend with 3 tablespoons of olive oil (I like to let it cool a little bit before I put it in a blender, especially if using a plastic cup). Add the blended composition back to the soup or stew pot, stir everything together and turn the heat on and simmer for a couple more minutes. Add the fresh parsley. Adjust for salt and pepper, add a squeeze of fresh lemon and serve.


If you have family members that want something a little more consistent, cook some compliant smoked sausage separately and add it when you serve the soup. The combination is delicious.

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