The Health Benefits of Potent Lentil Vegetable Soup

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          Lentil vegetable soup always reminds me of my Abuela- Grandma Tina. At 91, she doesn’t cook much now, but she is still known as the best cook in the family. Growing up with her lentil soup, a special treat and made with lots of love, never failed to make me feel warm on the inside.

In recent years I was surprised to learn just how healthy lentil soup is to my female organs and overall health. My kitchen transforms into an apothecary when I mix up my own tasty lentil brew of natural medicine. Listening to energizing tunes and reminiscing about all of Abuela’s great meals typically sparks me to do a happy dance while I cook.

NOTE: I typically just toss in the seasoning and don’t measure. The amounts below are an approximation.

1 pound green lentils
  • High in fiber
  • Helps prevent heart disease
  • Rich in minerals
  • Strong iron source- known to help ovulation issues and
  • Provides folic acid that helps sperm count and a lady’s cycle.


3 onions, chopped
  • Dense in polyphenols that are part of phytonutrients
  • High in flavonoids
  • Helps reduce cancer of Colorectal cancer, laryngeal cancer, and ovarian cancer
  • Known to help bone density with frequent consumption (menopausal women)
  • Anti-inflammatory


3 cloves garlic, minced
  • Reduces risk of osteoarthritis
  • Contains a compound that is stronger than 2 current antibiotics
  • Helps high blood pressure and high cholesterol
  • Decreases risk of prostate, lung, and some types of brain cancer


2 tablespoons olive oil
  • MUFA (mono-unsaturated fatty acid) – a healthy fat
  • Lowers cholesterol
  • Normalizes blood clotting
  • Improves blood sugar and insulin levels
  • Prevents cardiovascular diseases
  • Known to reduce inflammation


2 quarts homemade veggie stock or unsalted, preservative free stock Read here for recipe. NOTE: If you make your own stock I suggest olive oil instead of canola oil.
10-15 ounces of Organic Fresh or Frozen Vegetables
  • Add what you prefer
  • Note: Soup pic has peas, green beans, corn and carrots


1 tablespoon non-iodized salt (ie. Himalayan sea salt)
  • Rich in trace minerals
  • Alkalizing/ counters acidity
  • Reduces respiratory system inflammation
  • Aids proper sugar levels


2 ½ cups diced celery
  • Strong anti-inflammatory
  • High in anti-oxidants
  • Protects the digestive tract


1 teaspoon cumin
  • Helps digestion- activates the salivary glands and acid, bile and enzymes to break down food
  • Research on-going for how cumin might help to prevent diabetes
  • Known to have a tranquilizing effect
  • Relieves colds
  • Rich in iron
  • Promotes lactation / helps monthly flow


1 teaspoon turmeric
  • Known to relieve painful menstrual cramps
  • Contains curcumin, a strong anti-inflammatory agent
  • Prevents cancer and cancer cell growth
  • Lowers cholesterol
  • Improves liver function
  • Protects against Alzheimer disease


1 teaspoon pepper
  • Activates turmeric- helps body absorb turmeric
  • Natural decongestant
  • Assists in proper digestion
  • Antioxidant
  • Antibacterial


1 teaspoon cayenne pepper
  • Circulatory stimulant for detoxing
  • Helps blood pressure
  • Digestive aid
  • Prevents migraines
  • Clears congested mucus


2-4 cup of “clean” water
  • Helps maintain body fluid balance
  • Improves kidney function
  • Energizes muscles
  • Good for skin





  1. Sauté the onions, garlic, celery in the oil until the vegetables are tender and translucent using a medium flame. Turn stove off. (Note: I only use one pot to make this soup)
  2. Add rinsed lentils to the pot, vegetable stock, fresh or frozen vegetables, water to the pot.
  3. Add seasoning (salt, pepper, cumin, turmeric, and cayenne) and stir.
  4. Over a medium to high flame let the mixture come to a boil.
  5. Reduce flame to low and let simmer for approximately an hour.
  6. Check on soup every 20 minutes to see if water needs to be added. Taste lentil beans to ensure they are fully cooked.



References-Additional information

Click ingredient link.

Lorraine Giordano

Inspired To Health