Dr Fuhrman's Eat to Live Veg Lentil Soup

Warm up with Dr. Fuhrman’s Eat to Live Veg Lentil Soup, a nutrient-packed, oil-free recipe that’s as comforting as it is healthy. This wholesome soup combines tender lentils with a colorful medley of fresh vegetables, including spinach, zucchini, and carrots, all simmered in a fragrant blend of turmeric, cumin, and coriander. Featuring a naturally low-sodium profile, it’s flavored with no-salt-added tomato paste and optional vegetable broth for added richness. Finished with a bright squeeze of lemon juice and a sprinkle of fresh herbs like parsley or cilantro, this satisfying soup delivers plant-powered nutrition perfect for a hearty lunch or dinner. Ready in just an hour, it's a must-try for fans of nutritious, whole-food recipes!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1.5 cups Dry green or brown lentils
• 8 cups Water
• 1.5 cups Onion, chopped
• 1.5 cups Carrots, chopped
• 1.5 cups Celery, chopped
• 6 cups Fresh spinach, chopped
• 2 cups Zucchini, diced
• 2 cups Tomatoes, diced
• 4 cloves Garlic, minced
• 2 tablespoons No-salt-added tomato paste
• 1 teaspoon Dried thyme
• 1.5 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Turmeric powder
• 2 cups Vegetable broth (optional, for richer flavor)
• 2 tablespoons Lemon juice (for serving)
• 2 tablespoons Fresh herbs (parsley or cilantro, chopped, for garnish)

Directions

Step 1

Rinse the lentils thoroughly under cold water and set aside.

Step 2

In a large pot, combine the water (or water and optional vegetable broth), onion, carrots, and celery. Bring to a boil on high heat.

Step 3

Once boiling, add the lentils, garlic, dried thyme, cumin, coriander, and turmeric powder. Reduce the heat to medium-low and let it simmer uncovered for 20 minutes.

Step 4

Add the zucchini, tomatoes, spinach, and tomato paste into the pot. Stir well to combine.

Step 5

Continue to simmer for an additional 20 minutes or until the lentils and vegetables are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot.

Step 6

Taste and adjust seasoning as needed. Note: No salt is used in this recipe, but you may add a pinch of salt or other salt-free seasonings if desired.

Step 7

Ladle the soup into bowls. Squeeze fresh lemon juice onto each serving and garnish with freshly chopped parsley or cilantro.

Step 8

Serve hot and enjoy the wholesome, nutrient-rich flavors of this hearty lentil soup.

Nutrition Facts

Serving size	(4967.4g)

Amount per serving	% Daily Value*
Calories	976.1

Total Fat 8.0g	0%
Saturated Fat 1.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1964.9mg	0%
Total Carbohydrate 190.8g	0%
Dietary Fiber 64.8g	0%
Total Sugars 66.6g
Protein 60.4g	0%

Vitamin D 0IU	0%
Calcium 1052.5mg	0%
Iron 30.6mg	0%
Potassium 8504.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 6.7%

Protein: 22.4%

Carbs: 70.9%