Hearty Lentil Vegetable Soup (High Fiber + Vegan)
Ingredients
Method
- Heat olive oil in a large pot over medium-low heat. Add the onion and cook until translucent, approximately 3 to 5 minutes.
- Add the broccoli, potatoes, garlic, and cashews to the pot. Cook for another 5 minutes, stirring occasionally.
- Pour in the broth and beans. Cover the pot and bring to a low boil, then reduce to a simmer. Cook for approximately 15 minutes, or until the potatoes are fork-tender. Remove from heat and let cool for about 10 minutes.
- Transfer the contents of the pot to a high-speed blender. Incorporate the nutritional yeast, lemon juice, and salt. Blend until the mixture is smooth and creamy. Taste and adjust for acidity with more lemon or for saltiness with additional salt. For a textured soup, remove some broccoli florets before blending. After achieving a smooth consistency, return the florets to the blender and pulse briefly.
- Ladle the soup into bowls. Top with shredded cheese, freshly cracked pepper, and/or croutons. Serve immediately.
Nutrition
Notes
When Your Gut Needs a Hug (And Your Schedule Needs a Break)
Honestly, I’ve been there. You know you should eat more fiber. You’ve read the articles, you’ve seen the headlines. But the thought of choking down another bland bowl of bran or chewing on raw celery sticks just… doesn’t spark joy. I promise, I get it. That was me last Tuesday, staring into my fridge after a long day, wanting something that felt like a warm hug for my insides but wouldn’t take an hour to make. This high fiber soup is the answer I kept looking for. It’s the kind of recipe that actually delivers on both flavor and function, and it reminds me so much of the simple, nourishing pots of soup my avó would have simmering on her stove in Somerville. She never called anything “high fiber,” she just knew what made you feel good. This soup does exactly that.
Why This high fiber soup Works
Here’s the thing, though. A lot of high fiber soup recipes can be, well, punishing. All chew and no charm. This one works because it’s built on a foundation of creamy satisfaction, thanks to those yukon gold potatoes and blended white beans. The fiber isn’t a gritty afterthought; it’s woven right into the soup’s luxurious texture. That tracks with what I’ve seen in my work—people eat what tastes good. This recipe also addresses the biggest weeknight pain point: time. It’s a true one-pot situation. You chop, you simmer, you blend. Done. No fancy techniques, no hard-to-find ingredients. I keep coming back to this one because it solves the healthy-eating puzzle without making cooking feel like a chore.
The Simple Science Behind the Soup
Let me think about that for a second. Why does this particular combo work so well for a high fiber vegetarian soup? It’s all about the types of fiber. The broccoli and onions give you insoluble fiber—the kind that helps keep things moving. The white beans and potatoes provide soluble fiber, which creates that wonderful creamy texture and helps you feel full. Blending the beans and potatoes isn’t just a texture trick; it actually helps your body access the nutrients more easily. I’m not entirely sure everyone realizes that a creamy soup can be one of the highest fiber meals you eat all week, but this one really is.
Building Flavor, Layer by Layer
Season in layers, not all at once. That’s one of my avó’s lessons that I apply to every pot of soup. Start by sautéing the onion in that good olive oil until it’s soft and sweet. That’s your flavor base. Then add the garlic just for a minute until it smells amazing—that’s your aromatic layer. Adding the broth and scraping up any bits from the bottom of the pot? That’s where depth comes from. If the vegetables aren’t appealing at the start, the recipe isn’t working. But here, they absolutely are.
Tips for Perfect high fiber soup Every Time
Fair enough, you want to get it right. I’ve tested this a bunch, and here’s what I’ve learned.
Preparation Tips
First, don’t stress about perfect chopping. The broccoli stems get blended in too, so this is a wonderfully low-waste recipe. Just chop them into rough pieces. I like to save some small, pretty florets for on top at the end—it makes the bowl look special. For the cashews, if you have a high-powered blender, you can add them raw. If yours is older, soaking them in hot water for 15 minutes first will guarantee a super smooth soup. Makes sense to me to take that extra step.
Cooking Tips
When you simmer, keep it at a gentle bubble, not a rolling boil. You want the potatoes to become tender without the broth reducing too much. And please, please do not sub the red lentils for any other kind of lentil if you’re adding them for extra protein! The red ones dissolve and thicken the soup perfectly. I recommend using low sodium vegetable broth from the start. If you only have regular, just decrease the added salt by about half. Taste as you go—your palate is data. The final squeeze of lemon juice is non-negotiable. When in doubt, add acid. It wakes up all the other flavors.
Blending & Serving Tips
Safety first! Let the soup cool for a few minutes before blending. If you’re using a standing blender, never fill it more than halfway with hot liquid. Make sure you blend it in portions if your blender is smaller. An immersion blender is a fantastic weeknight shortcut—you blend right in the pot and save on cleanup. To serve, a drizzle of your best olive oil, a crack of black pepper, and those reserved roasted beans make it feel like a restaurant-quality high fiber soup.
Variations & Substitutions
This recipe is a hypothesis until you’ve tested it three times, right? Here’s how you can make it your own.
Ingredient Substitutions
No yukon gold potatoes? A russet or even a sweet potato will work, though the color will change. The recipe calls for yellow onion, but white or even red will work if that’s what you have. For the beans, you can use also cannellini beans—they’re very similar. If you don’t have any miso for an extra savory punch (a great addition!), try 1 tbsp of tamari soy sauce instead.
Dietary Adaptations
The soup is naturally vegan, gluten-free, and nut-free if you omit the cashew garnish. For extra creaminess without cashews, blend in a quarter of an avocado at the end. Really solid option here. If you want to boost the protein even more for a high protein vegan soup, stir in a cup of cooked quinoa or lentils after blending.
Common Mistakes to Avoid
I’ve made most of these myself, so learn from my mess!
❌ Mistake: Adding all the salt at the end.
✅ Solution: Season in stages. A pinch when you sauté the onions, a bit more with the broth. The flavors build properly.
❌ Mistake: Using a different type of lentil instead of red lentils.
✅ Solution: Stick with red lentils if the recipe calls for them. They break down completely and thicken the soup. Other lentils stay whole and change the texture.
❌ Mistake: Overfilling your blender with hot soup.
✅ Solution: Blend in batches. It takes two extra minutes but prevents a very dangerous, very messy explosion.
❌ Mistake: Skipping the acid at the end.
✅ Solution: Always finish with that lemon juice or a splash of vinegar. It balances the richness and makes the whole bowl taste brighter.
Frequently Asked Questions
How to Store and Serve Your Soup
Once cool, this high fiber soup will keep in the fridge for about 4 days in a sealed container. It does thicken up a bit as it sits, so you may want to add a splash of veggie broth or water when you reheat it. For the freezer, use airtight containers and freeze for up to 3 months. Thaw in the fridge overnight before reheating. To serve, I love a drizzle of good olive oil, extra beans for crunch, and a side of crusty sourdough from my local bakery for dipping. It turns a simple bowl into a deeply satisfying meal.
Your Weeknight Win Is Waiting
When you make this high fiber soup, you’ll notice something. It doesn’t feel like “health food.” It just feels like a really good, comforting dinner that happens to make you feel amazing afterwards. That’s the goal, isn’t it? Eating well without the struggle. I’d love to hear how it goes for you. Did you add extra kale? Try it with a different bean? Let me know in the comments or tag me on social. Here’s to easy, healthy eating that actually tastes good.
Which soup has the most fiber?
Generally, soups packed with legumes (lentils, beans), whole vegetables, and sometimes whole grains top the list. This particular high fiber soup is a great contender because it uses blended white beans and broccoli, maximizing both soluble and insoluble fiber in one bowl.
Can I make this high fiber soup ahead of time?
Absolutely. It actually tastes better the next day. Let it cool completely, then store it in sealed containers in the fridge for up to 4 days. The flavors really meld together. It’s a meal prep superstar.
My soup turned out too thick. What did I do wrong?
Nothing’s wrong! Soups thicken as they sit, especially fiber-rich ones. Just thin it out with a little extra vegetable broth or water when you reheat it until it reaches your perfect consistency. Easy fix.
Is this high fiber soup freezer-friendly?
Yes, it freezes beautifully for up to 3 months. Cool it completely, then transfer to freezer-safe containers or bags. I like to freeze it in single-serving portions so I can thaw just what I need for a quick lunch.
What’s the best way to reheat this soup?
Gently on the stovetop over medium-low heat, stirring occasionally. You can use the microwave, but heat it in 60-second intervals, stirring in between, to prevent it from bubbling over. It may have thickened, so have some broth handy.
