Acid-Reflux Friendly Lentil Soup
A soft, mildly spiced lentil soup with carrot, zucchini, and potato simmered in low-sodium broth until creamy.
This is the kind of soup you make when your stomach wants something warm but plain. Red lentils break down as they simmer, so by the time the carrots and zucchini are tender the whole pot has thickened into something close to a purée.
Low-fat, low-acid meals like this one are often easier to sit with when you're managing acid reflux, and this soup leans that way on purpose — no tomatoes, no citrus, no heavy cream, just olive oil and a whisper of cumin for depth. The vegetable broth keeps sodium in check while still giving the lentils something savory to cook in.
Ladle it into bowls while it's still steaming, and add parsley only if you want a little color.
Ingredients
- 1 cup red lentils — rinsed well
- 1 medium carrot — diced
- 1 small zucchini — diced
- 1 small potato — peeled and cubed
- 4 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1/2 teaspoon salt — adjust to taste
- 1/4 teaspoon ground cumin — optional, mild flavor
- 2 cups water
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add carrots, zucchini, and potato. Cook for 5 minutes, stirring occasionally.
- 3Add rinsed lentils, vegetable broth, and water.
- 4Bring to a boil, then reduce heat and simmer for 25–30 minutes, until lentils and vegetables are soft.
- 5Season with salt and optional cumin. Stir well.
- 6Serve warm, garnished with fresh parsley if desired.