When the days feel heavy or your digestion needs a little love, a bowl of warm, zesty soup can do more than satisfy hunger—it can help reset and restore your whole system. This Rosemary & Lemon Lentil Soup is a calming, detoxifying dish designed to support digestion, boost immunity, and soothe inflammation. It’s light yet hearty, earthy yet bright, and packed with plant-based protein, fiber, and anti-inflammatory herbs.

Whether you’re transitioning seasons, recovering from illness, or simply craving something wholesome and grounding, this recipe brings together the healing power of food and the wisdom of traditional wellness.

Why This Soup Works Holistically

1. Lentils – High in plant-based protein and fiber, lentils are excellent for gut health, blood sugar balance, and long-lasting energy. They support the spleen and digestive system in Traditional Chinese Medicine (TCM).
2. Rosemary – An herbal ally for cognitive clarity, circulation, and immune support. Rosemary has antioxidant and antimicrobial properties and helps stimulate digestion and relieve bloating.
3. Lemon – Rich in vitamin C, lemon brightens the soup both in flavor and health benefits. It promotes liver detoxification and alkalizes the body, supporting a natural anti-inflammatory response.
4. Garlic & Onion – These aromatics are natural immune-boosters, known for their antiviral and antibacterial compounds.
5. Olive Oil – Heart-healthy and anti-inflammatory, olive oil helps the body absorb fat-soluble nutrients while lending richness to the soup.

Servings: 4-6
Prep Time: 10 minutes
Cook Time: 35–40 minutes

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 cup dried brown or green lentils, rinsed
• 6 cups vegetable broth or filtered water
• 1 bay leaf
• 1 sprig fresh rosemary (or 1 tsp dried rosemary)
• Zest of 1 lemon
• Juice of 1 lemon (more to taste)
• Salt and freshly ground black pepper, to taste
• Optional: baby spinach or kale (a handful stirred in at the end)

Instructions:

1. Sauté the base: In a large pot, heat olive oil over medium heat. Add onions and cook until translucent, about 5 minutes. Add garlic, carrots, and celery. Cook for another 3–4 minutes until slightly softened.
2. Add lentils and herbs: Stir in the lentils, bay leaf, rosemary, and a pinch of salt. Pour in the broth or water and bring to a boil.
3. Simmer: Reduce heat to low and cover. Let the soup simmer for 30–35 minutes, or until the lentils are tender.
4. Finish with flavor: Remove the bay leaf and rosemary sprig. Stir in the lemon zest and juice. Adjust seasoning with salt, pepper, and more lemon if desired. For added greens, stir in spinach or kale and let it wilt before serving.
5. Serve warm: Drizzle with a little extra olive oil or sprinkle with fresh herbs like parsley if you like.

Healing Tips & Variations

• Feeling sluggish or bloated? Add a pinch of turmeric for extra anti-inflammatory support.
• For an extra protein boost, stir in cooked quinoa or top with a poached egg.
• Want it creamy? Blend half the soup for a smoother texture or stir in a spoonful of tahini.
• For cooler months, add warming spices like cumin or smoked paprika to deepen the flavor.

Mindful Eating Moment

As you enjoy this soup, take a breath between bites. Savor the lemon’s brightness, the rosemary’s grounding aroma, and the hearty, earthy texture of lentils. This is a bowl meant to nourish not just your body but your nervous system—helping you slow down, feel centered, and give your digestion a break from heavy, processed foods.

Let food be your medicine—and let your kitchen be your healing space.

Ready to fuel your body with clean, healing ingredients? Let’s craft a personalized meal plan that supports your wellness goals—book a nutrition consultation today!