A Taste of NHBP: Winter Lentil Soup and The Gut Microbiome

Jan 1, 2022 | Blog, Nutrition

Winter Lentil Soup

Prep Time 15 mins
Cook Time 45 mins
Course Side Dish
Calories 280 kcal


  • 1 large Russet potato
  • 2 Tbsp olive oil
  • 1 large yellow onion
  • 3 carrots
  • 3 cloves minced garlic
  • 2 Tbsps tomato paste
  • 2 15 oz. cans stewed tomatoes
  • 1 cup brown lentils
  • 1 tsp paprika
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 4 cups low sodium vegetable broth
  • 1 tsp soy sauce


  • Dice the onion, cut up the carrots and potato into about half-inch pieces.
  • In a large soup pot over medium heat, add oil, onion, carrots and sauté for 3 to 4 minutes.
  • Next, add the tomato paste and minced garlic and stir to coat vegetables. Then add the potato, cans of stewed tomatoes, lentils, spices, vegetable broth and pepper to taste. Stir to combine.
  • Place lid on the pot and allow soup to come to a boil. Once boiling, turn the heat down and simmer the soup for about 40minutes. After 40 minutes, and when the lentils are tender, add soy sauce and stir.
  • Taste the soup and adjust salt, pepper and seasonings to your taste. Enjoy!

The Gut Microbiome

The gut microbiome is a new and upcoming area of research providing insight into the many factors that affect our health, disease development and overall wellness. The gut microbiome is defined as the composition of trillions of cells, primarily bacteria, that each person uniquely has in their gut. This term is relatively new as the concept and definition were first coined in 2001. While there is still much to learn about this part of the human body, we know that several factors affect each person’s gut microbiome including diet trends, air pollution, exercise, smoking, genetics, medicines and so much more. Since the gut microbiome is a new area of research, exercise caution when you see claims made around it, especially when there is a product for sale. As of right now, we know that general healthful eating, adequate exercise, sufficient sleep and abstaining from smoking are some of the best ways to encourage gut health and overall wellness!


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