Gut-Healthy Red Lentil Soup

Discover the comforting taste of our red lentil soup, where every spoonful is packed with the rich, wholesome flavors of split red lentils and a carefully selected blend of spices and aromatics. This recipe is not only easy to whip up but also wonderfully gut-healthy, making it a fantastic choice for a meal that feels as good as it tastes.

Perfect for any time of the day, this soup offers a unique twist on a classic favorite, ensuring each bite is as nourishing as it is delightful.

Eating Split Red Lentils

For years, I avoided legumes due to their negative effects on my digestive system. However, over time, I’ve discovered that not all legumes are created equal. The right preparation methods and the addition of specific spices can transform legumes into a gut-friendly component of my diet.

Split red lentils, known as “Masoor Dal” in India, are derived from whole red lentils by removing the outer skin and splitting them in half. This process significantly reduces anti-nutrients such as phytic acid and lectins, which can hinder nutrient absorption and sometimes cause digestive discomfort.

Pressure cooking further decreases the levels of these anti-nutrients in red lentils and other legumes, enhancing their nutrient bioavailability and improving their digestibility.

A pressure cooker is not only a great kitchen tool for fast meals, but it can also directly contribute to digestive health. For more information on how to reduce lectins, check out our article: How to Reduce Lectins in Your Favorite High-Lectin Foods.

This recipe draws inspiration from traditional Indian and Ayurvedic cooking techniques, tailored to suit my lifestyle. The inclusion of miso paste might seem unusual, but I recommend you don’t skip it. Not only does it add a rich depth of flavor, but using high-quality miso paste also incorporates valuable probiotics and enzymes into your meals, enhancing both taste and nutritional benefits.

Why is this Red Lentil Soup Gut Healthy?

• Rich in Fiber: Red lentils are a great source of dietary fiber, which is essential for good gut health. Fiber helps to promote regular bowel movements and prevent constipation. It also supports a healthy balance of gut bacteria.

• Split Red Lentils for Easier Digestion: Split red lentils, as used in this recipe, are easier to digest compared to whole lentils. This makes them softer and less likely to cause digestive issues.

• Pressure Cooking Reduces Lectins: Pressure cooking the lentils helps to break down lectins, which are naturally occurring proteins found in many plants that can wreak havoc in your digestive system and lead to leaky gut. Reducing lectins and other anti-nutrients can make the lentils easier on the gut and prevent potential discomfort like bloating or gas.

• Anti-inflammatory Spices and Digestive Aids: The soup includes spices like turmeric, fennel, cumin, coriander, and ginger, which have anti-inflammatory properties and are known as digestive aids in Ayurveda, the traditional Indian system of medicine. Chronic inflammation can harm gut health, so these spices can help reduce inflammation and support overall digestive wellness. Cumin stimulates the secretion of pancreatic enzymes, which are essential for proper digestion and nutrient absorption, and bay leaves help reduce symptoms of heartburn and bloating.

• Digestive Support from Ginger and Garlic: Both ginger and garlic are known for their digestive benefits. Ginger can help soothe the stomach and reduce nausea, while garlic has been used to support healthy digestion and combat gastrointestinal issues.

• Healthy Fats from Sesame Oil: Sesame oil not only adds flavor but also provides healthy fats that are necessary for nutrient absorption and can aid in maintaining a healthy lining of the gut. Make sure you choose raw, organic sesame oil, not the toasted type.

• Probiotics from Miso Paste: If you choose to add miso, this fermented food introduces beneficial probiotics to your diet. Probiotics are good bacteria that can enhance the health of the gut microbiome, aiding in digestion and boosting the immune system. For this soup, I chose Hatcho Miso—a pure, long-fermented soybean miso—which contains digestive enzymes, protective isoflavones, and fatty acids.

Ingredients to Make Red Lentil Soup

To cook the lentils

• 1 cup split red lentils
• 4-5 cups water
• 2 bay leaves

To make tadka (the aromatics and spice flavoring)

• 3 tablespoons sesame oil (ghee or extra virgin olive oil can also be used)
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 1/2 teaspoon mustard seeds (black or yellow)
• 1 medium onion, finely chopped
• 1-2 teaspoons grated or minced garlic (about 3 garlic cloves)
• 2 teaspoons grated ginger
• 1 teaspoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 3-4 dry curry leaves (you can omit if you don’t find them)
• Pinch of cayenne pepper
• Salt and pepper, to taste
• Optional: 2 tablespoons Miso (choose a high-quality miso paste, like Japanese Hatcho Miso)

For garnish

• Fresh coriander (cilantro), chopped (or cilantro microgreens)
• Fresh lime or lemon juice

Step-By-Step Instructions:

Step 1: Prepare and pressure cook the lentils

• Wash the split red lentils with cold water, until the water comes out clean.
• Combine the cleaned red lentils, water, and bay leaves in a pressure cooker.
• Cook under high pressure for 10 minutes. Once done, let the pressure release naturally, and remove the bay leaves.

Step 2: Make tadka (the spices and aromatics flavoring)

• While the lentils are cooking, prepare the tadka (the mix of aromatics and spices cooked in oil).
• Heat the sesame oil in a small saucepan over medium to high heat.
• Add the cumin, fennel, and mustard seeds and let them temper for about 30 seconds.
• Add the chopped onion and sauté until translucent (about 3 minutes).
• Stir in the garlic and ginger, cooking briefly until fragrant, but ensure they do not brown (about 1 minute or less).
• Mix in garam masala, turmeric, coriander, cayenne, and season with a little salt and pepper. Continue to cook on low-medium heat for about 5 minutes, stirring occasionally. If the spices stick to the pan, add a tiny bit of water, one tablespoon at a time.

Step 3: Mix tadka and lentils, and serve

• Pour the spice mixture into the cooked lentils. Add some of the lentil water to the saucepan to remove all the delicious spices from the pan, and pour it back into the lentil pot.
• Cook together on the stovetop for an additional 5 minutes to meld the flavors.
• Adjust seasoning with salt and pepper to taste, but not before adding the Miso paste, which will add some more flavor.
• If including miso, stir it into the soup just before serving to preserve its beneficial enzymes.
• Ladle the soup into bowls.
• Garnish with chopped fresh coriander and fresh lemon or lime juice, to your heart desire.

Notes

If you have leftovers, add miso only to the portion you are currently serving to maintain its health benefits in future servings. Remember, miso is salty; adjust the amount of added salt accordingly if you use it.

The texture of the soup can be adjusted by adding more hot water if desired (be careful as flavors will dilute). Four cups of water will create a thick, porridge-like consistency, while five cups of water will create a more liquid consistency. The soup will thicken as it cools down, so keep that in mind.

How to Serve This Red Lentil Soup

This soup is not only healthy, light, and nutritious, but it’s also incredibly versatile. Here are a few of our favorite ways to enjoy it:

• Simple and Fresh: Serve as is, topped with cilantro and broccoli microgreens, a drizzle of extra virgin olive oil, and a generous squeeze of lemon or lime.
• With Added Vegetables: Enhance the soup with seasonal vegetables such as roasted cauliflower, asparagus, or broccoli for added texture and flavor.
• Protein Boost: For a heartier meal, incorporate additional protein like cooked chicken, meatballs, or ground beef.
• Meal Prep Friendly: Freeze in one-cup servings. It’s the perfect quick and nutritious lunch to reheat on busy days.

I hope you enjoy this soup as much as we do. Bon appétit!

If you love lentils, you might enjoy this Ayurveda-Inspired, Low-Lectin Kitchari Recipe.

*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.

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Gut-Healthy Red Lentil Soup

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By Claudia Curici, Health Coach – Serves: 4

Prep Time: 15 minutes – Cooking Time: 10 minutes

Discover the comforting taste of our red lentil soup, where every spoonful is packed with the rich, wholesome flavors of split red lentils and a carefully selected blend of spices and aromatics. This recipe is not only easy to whip up but also wonderfully gut-healthy, making it a fantastic choice for a meal that feels as good as it tastes. Perfect for any time of the day, this soup offers a unique twist on a classic favorite, ensuring each bite is as nourishing as it is delightful.

Ingredients

• 1 cup split red lentils
• 4-5 cups water
• 2 bay leaves
• 3 tablespoons sesame oil (ghee or extra virgin olive oil can also be used)
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 1/2 teaspoon mustard seeds (black or yellow)
• 1 medium onion, finely chopped
• 1-2 teaspoon grated or minced garlic (about 3 garlic cloves)
• 2 teaspoons grated ginger
• 1 teaspoon garam masala
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 3-4 dry curry leaves (you can omit if you don't find them)
• Pinch of cayenne pepper
• Salt and pepper, to taste
• 2 tablespoons Miso paste (choose a high-quality miso paste, like Japanese Hatcho Miso)
• Fresh coriander (cilantro), chopped
• Fresh lime or lemon juice

Instructions

1

Wash the split red lentils with cold water, until the water comes out clean.

2

Combine the cleaned red lentils, water, and bay leaves in a pressure cooker.

3

Cook under high pressure for 10 minutes. Once done, allow the pressure to release naturally, and remove the bay leaves.

4

While the lentils are cooking, prepare the tadka (the mix of aromatics and spices cooked in oil).

5

Heat the sesame oil in a saucepan over medium to high heat.

6

Add the cumin, fennel, and mustard seeds and let them temper for about 30 seconds.

7

Add the chopped onion and sauté until translucent (about 3 minutes).

8

Stir in the garlic and ginger, cooking briefly until fragrant, but ensure they do not brown (about 1 minute or less).

9

Mix in garam masala, turmeric, coriander, cayenne, and season with a little salt and pepper. Continue to cook on low-medium heat for about 5 minutes, stirring occasionally. If the spices stick to the pan, add a tiny bit of water, one tablespoon at the time.

10

Pour the spice mixture into the cooked lentils. Add some of the lentil water to the saucepan to remove all the delicious spices from the pan, and pour it back into the lentil pot.

11

Cook together on the stovetop for an additional 5 minutes to meld the flavors.

12

Adjust seasoning with salt and pepper to taste, but not before adding the Miso paste, which will add some more flavor.

13

If including miso, stir it into the soup just before serving to preserve its beneficial enzymes.

14

Ladle the soup into bowls.

15

Garnish with chopped fresh coriander and fresh lemon or lime juice, to your heart desire.

Notes

If you have leftovers, add miso only to the portion you are currently serving to maintain its potency in future servings.The texture of the soup can be adjusted by adding more hot water if desired (be careful as flavors will dilute). Four cups of water will create a thick, porridge-like consistency, while five cups of water will create a more liquid consistency. The soup will thicken as it cools down. Remember, miso is salty; adjust the amount of added salt accordingly if you use it.