This vibrant Lentil Beet Soup is packed with powerful antioxidants that gently aid the liver in healing the body. Full of flavor, it’s rich and deliciously satisfying yet low-calorie. Vegan and gluten-free.
Walking. I am listening to a deeper way. Suddenly all my ancestors are behind me. Be still, they say. Watch and listen. You are the result of the love of thousands. ~ Linda Hogan ~
Here’s a delicious pot of soup to start the New Year off in a vibrant, healthy way. This healing lentil beet soup recipe is loaded up with liver-healing beets and packed with antioxidants that aid the liver in detoxing and purifying our bodies.
They contain a powerful anti-inflammatory agent called betaine, a nutrient that protects cells and helps fights inflammation, soothing and healing our bodies. When you drink the beet broth, it feels as if you are giving your liver such an amazing gift.
In this recipe, tiny Black Caviar lentils keep the cooking time under 30 minutes and as they cook along with the grated beets, they take on the beets’ earthy-sweet flavor. Simple, clean ingredients come together into a flavorful, hearty, nurturing way.
Vegan and gluten-free, this soup is not only clean and healthy, full of protein and fiber, but it’s also really filling, low in calories and satisfying.
Tips on making Lentil Beet Soup
If your beets come with tops, be sure to add some into the soup for an extra boost of nutrients. If short on time, you can often find pre-shredded raw beets in the “salad bar” section of your grocery store or use packaged beet “noodles”.
If you can find pre-shredded beets, this will significantly cut down on prep time. Another short cut would be to use a food processor with the grater attachment if you don’t feel like grating by hand.
Once the beets are grated, the soup takes about 30 minutes of simmering time, or until the lentils are done. Divide among two bowls and top with fresh grated beets, fresh herbs and a drizzle of olive oil. Pomegranate seeds add a bright pop of flavor as well as an extra boost of anti-oxidants.
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On the homefront: This morning… a brand New Year begins. I look outside to a snowy white winter. Icicles hang on the eves, crystallized branches of sycamores rise up to the sky, arms reaching. It is so quiet here. So still. Nothing stirs. Not even a whisper of wind. And yet I feel it. How alive this world is. My cat, Bell, warms my feet with her purring body. The radiator pipes rattle alive. A mug of coffee warms my hands. And gratitude wells up in me, for the little things in life that bring so much joy. A seed catalog rests beside me on the coffee table, and as I glance at it, I think about the year to come. What do I want to grow this year? After some consideration, I plant a few seeds in my heart, trusting the universe, with its infinite wisdom, to take care of the growing part.
I want to wish you a very Happy New Year!
Sending you love,
Healing Lentil Beet Soup
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 mins
- Yield: 4 1x
- Category: soup, vegan, detox
- Method: stove-top
- Cuisine: Northwest
- Diet: Vegan
Description
Healing Lentil Beet Soup – this vegan, low-calorie soup, is healing and cleansing – packed full of antioxidants that aid the liver.
Ingredients
- 2 teaspoons olive oil
- 1 shallot, finely chopped
- 3–4 garlic cloves, rough chopped
- 1/2 cup dry whole lentils (the smallest lentils cook the fastest- I like Black Caviar, and do not use split lentils)
- 4 cups veggie stock
- 1 teaspoon salt, more to taste
- 1 teaspoons cumin
- 1 teaspoon coriander
- 2–3 cups grated raw beets (2 tennis ball-sized beets, peeled, grated). FYI You can sometimes find grated beets in the “salad bar” section of upscale grocery stores.
- 1 lemon
- Garnish- fresh herbs (dill, flat-leaf parsley or cilantro) drizzle of olive oil, pomegranate seeds (optional).
Instructions
- Heat oil in medium pot over medium heat. Sauté shallot for 2-3 minutes, then add garlic. Saute 2 more minutes until golden and fragrant. Add stock, lentils, beets (save a little for fresh garnish) salt and cumin and coriander. Bring to a simmer, then cover and cook on low simmer, for 30 minutes or until lentils are cooked through and tender. If using larger lentils you will need to cook longer, so keep simmering, covered until tender.
- When lentils are tender, squeeze in the juice from one lemon.
- Taste and adjust salt and spices to your liking.
- Divide among 2 bowls. Top with a handful of fresh grated beets and fresh dill (or cilantro, parsley) and drizzle with a little olive oil. Add a few fresh pomegranate seeds if you like.
Notes
- If serving someone who prefers extra richness, feel free to top with a little plain yogurt or sour cream, but know that the olive oil really adds a nice richness to this.
Nutrition
- Serving Size: 2 cups
- Calories: 329
- Sugar: 13.3 grams
- Sodium: 1008.5mg
- Fat: 8.1 grams
- Saturated Fat: 1.1
- Carbohydrates: 53 grams
- Fiber: 11 grams
- Protein: 15.7 grams
- Cholesterol: 0
Omg this soup is amazing! I had some carrots and celery that were about to go bad so I threw those in (because why not). 10/10 will be making this again.
Pro tip: if you eat dairy and want to add protein, add a scoop of Greek yogurt and sprinkle some nutritional yeast. It tasted great and helped me meet my protein goal for the day.
Awesome April! Love the protein boost tip!
Excellent!
This came out delicious! I added a knob of ginger! My 12 year old ate some!
Ginger sounds good. And always a win win when the kids eat the good stuff!
I love all your recipes. I teach vegan/vegetarian cooking classes at a retreat center here in California and I find your ideas uplifting, tasty and delicious. Thank you.
Awww.. thanks Chandi! Appreciate this!
This makes a beautiful healthy soup as I added a lot of greens as well, DELISH!!
Wonderful!
Really easy to make and very tasty soup. The lemon and cumin adds a lovely flavour.
thanks Karen!
I just made this soup. Delicious!! My first recipe from Sylvia’s website. I’m now a subscriber!! I added some freshly grated ginger. Will definitely make this one again.
Love it Joan!