Anyone looking for healthy lentil recipes for weight loss and fatty liver has to try this lemony lentil soup that is hearty and full of refreshing flavors from the addition of freshly squeezed lemons along with some dill and rosemary that make this soup delicious.
The addition of feta cheese adds a perfect creamy texture that pulls this lemony lentil soup recipe together. I like to add extra goat’s feta to my bowl when serving!
Ingredients for the lemony lentil soup for weight loss
1 large onion diced
6 cloves garlic finely dices
2 cups dried lentils soaked for 8 hours or overnight
3 medium carrots diced
2 celery sticks diced
juice of 2 lemons
1 tbsp lemon zest
1 cup goats feta cheese
1 tbsp oregano
1 tbsp rosemary
3 bay leaves
2 tbsp dried dill
1 tbsp olive oil
8 cups vegetable stock
Himalayan salt and cracked pepper to taste
How to make lentil soup
Before making this lemony lentil soup, place the 2 cups of dried lentils in a bowl and cover with water and let them soak for 8-12 hours, then rinse and strain when ready to make the soup.
Soaking the lentils in water before cooking makes them much easier to digest and reduces cooking time. If you skip this step, you may need to add a cup of water at the end.
In a large pot, measure out 8 cups of water mixed with vegetable stock. Add the soaked lentils and bring to a boil, then simmer on low until cooked. It takes approximately 30 minutes for the lentils to cook.
Melt 1 tbsp of coconut oil in a pan, then add diced garlic, onion, bay leaves, salt, and cracked pepper. Simmer for a couple of minutes before adding the carrots and celery. Add in the rosemary, dill, oregano, and let everything cook until softened and lightly browned (approx 10-15 mins).
Combine the sauteed vegetables with the lentils and stock. Add the juice of 2 lemons, the tbsp of grated lemon zest, and 1 cup of crumbled feta cheese to the main soup pot. Season with Himalayan salt and cracked pepper to taste, then let everything simmer together for an additional 10 mins or until vegetables are soft.
I enjoy this soup with a slice of toasted gluten-free bread that is locally baked, fermented, and made with quinoa and brown rice flour topped with melted butter!
While I don’t eat or recommend eating refined carbohydrates often, we all enjoy those foods from time to time. I encourage people to source bread that is made the traditional way with whole grains that are fermented or sprouted. Sprouted and fermented bread much easier to digest and has a lower glycemic index than commercial white bread.
Lentils for fatty liver
Diet plays an essential role in the prevention and management of non-alcoholic fatty liver and legume such as lentils are fantastic for fatty liver. In this study the consumption of lentils was associated with a lower risk of developing fatty liver.
People with fatty liver often struggle with weight loss and insulin resistance. Eating a plant based diet high in fruits, vegetables and legumes such as lentils is the best way to reverse insulin resistance.
Benefits of this lentil soup
Another bonus is this lentil soup is good for weight loss and liver detox! Carrot, onion, celery, and garlic are terrific liver cleansing vegetables. These vegetables are low in calories and high in micronutrients.
Lemon promotes liver detoxification and alkalinity in the body.
Lentils are full of fiber for gut health, provide satiety, and the perfect food to prevent type 2 diabetes and lower blood sugar. The fiber in lentils slows down the release of glucose into the bloodstream for balanced blood sugar levels.
Fiber contains zero calories yet makes you feel satiated, which is why lentils are good for weight loss. If you want to maintain or lose weight, this lemony lentil soup is for you!
Legumes such as lentils are an excellent source of plant-based protein and the perfect budget-friendly food.
Lentils are also an excellent source of molybdenum which is essential for the detoxification of sulfites. If you find that you are sensitive to sulfites in the wine, you may need molybdenum found in lentils.
Lemony Lentil Soup
Equipment
- frying pan
- Cutting board and knife
- Soup pot
Ingredients
- 1 onion
- 6 cloves garlic
- 2 cups dried lentils (brown)
- 3 carrots
- 2 stalks celery
- 2 lemons
- 1 tbsp lemon zest
- 1 cup feta cheese
- 1 tbsp oregano
- 1 tbsp rosemary
- 3 bay leaves
- 2 tbsp dried dill
- 1 tbsp olive oil
- 8 cups vegetable stock
Instructions
- Soak lentils for 8 hours in water. Rinse and strain. Combine lentils in a soup pot with 8 cups vegetable stock and cook for 30 minutes.
- Dice garlic and onion. Saute in a pan with coconut oil for 3 minutes on medium heat with bay leaves and a pinch of salt and cracked pepper. Add diced carrot, celery and spices to pan. Saute for another 10 minutes.
- Combine sauted vegetables with cooked lentils in soup pot. Add in fresh squeezed lemon juice and 1 tbsp lemon zest from the 2 lemons.
- Let the lemony lentil soup simmer for an additoinal 10 minutes to allow the flavours to enhance.
Notes
For more healthy soup recipes for weight loss, this liver detox soup is super tasty!
I enjoyed this soup. Great blend of spices and the lemon really makes it different. One question. In the ingredients it says Olive oil and in directions it says Coconut oil. Does it make a difference? Oh one more question. Can you eat too much of this soup??
Hi Chris, so glad you enjoyed the soup and sorry that must be a typo, but no it doesn’t matter in terms of flavor whether you use coconut oil or olive oil. That being said I usually always cook with olive oil as coconut oil is high in saturated fats which I limit my consumption of:) And can you eat too much? well it’s best not to over eat but it is whole foods which are healthy 🙂