The Ultimate Veggie and Lentil Soup


Recipe contributed by Sarah Hawthorne from my balance and wellness

This soup is my favorite weekly go to, especially as the weather cools down! It is full of fiber, rich in plant and animal protein (from the lentils and bone broth), contains a vast array of health enhancing minerals and a ton of flavor. It’s so hearty that just one bowl of it will leave you feeling completely satisfied. The cilantro garnish is great for helping to detox your body from heavy metals and the kraut adds beneficial bacteria to your digestive tract. This soup is particularly good for people who are trying to heal from leaky gut and have trouble absorbing nutrients.



3 quarts bone broth (grass-fed)… also check out this article: “The Ultimate Guide to Bone Broth
2 large garlic cloves, crushed
2 tsp. freshly grated ginger
¾ cup French / green lentils (pre-soak for a few hours)
3 large carrots, thinly sliced
1 medium sweet potato, cut into small cubes (skin on)
3 large celery stalks, thinly sliced
1 leek, thinly sliced
1 brown onion, thinly sliced and diced
1 heaping tbsp. raw / extra virgin / cold pressed coconut oil

Seasoning to taste: 
Sea salt
Freshly ground black pepper, a dusting of ground turmeric and / or a pinch of crushed red pepper flakes
Lemon juice (fresh squeezed)

Garnish as desired:
Kraut (organic and raw)
Fresh cilantro leaves (sometimes I even add some thinly sliced dino kale leaves)

Equipment / tools: 
Large soup pot
Large cutting board
Large chefs knife (sharp)
Something to stir the pot with (e.g. wooden spoon etc.)


Sauté the veggies in a large soup pot with coconut oil, sea salt and pepper for approximately 5 minutes, stirring here and there (can add a splash of water to prevent sticking to the pan). Then add in the onion and ginger for a couple more minutes stirring regularly. Once the veggies have softened a little, add in the broth and bring to a boil with the lentils before reducing to a gentle simmer. You can tell when it’s ready because the veggies will be soft and the lentils fully cooked (approx. 25 minutes). EASY! Garnish with extra sea salt and pepper if desired, a squeeze of fresh lemon juice, a handful of cilantro leaves and a big spoonful of kraut. ENJOY!

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