Heart-Healthy Lentil Soup

Written by: Lian Liu, MPH, RD, CDCES | Specializing in Cardiac & Menopause Nutrition. Reviewed and updated: June 2026.

This lentil soup is a staple for cardiac recovery. It’s packed with fiber to help lower cholesterol, rich in potassium-heavy vegetables, and perfectly spiced to keep sodium low without sacrificing flavor.

Quick Recipe Overview:

• Prep Time: 10 min
• Cook Time: 35 min
• Servings: 6
• Sodium: 275 mg per serving

Why Your Heart Will Love This: This heart-healthy lentil soup is a DASH-compliant, low-sodium recipe ideal for cardiovascular health. It uses brown or green lentils, low-sodium vegetable broth, and anti-inflammatory spices like turmeric and cumin. With only 275mg of sodium per serving, it's a freezer-friendly meal prep option that supports heart recovery.

Ingredients

• 1 Tbsp olive oil (0mg)
• 1 large onion, diced (5mg)
• 3 garlic cloves, minced (2mg)
• 2 medium carrots, diced (70mg)
• 2 celery stalks, diced (64mg)
• 1 bell pepper, diced (2mg)
• 1½ cups dried green or brown lentils, rinsed (26mg)
• 6 cups low-sodium vegetable broth (840mg)
• 1 tsp cumin (4mg)
• 1 tsp paprika (1mg)
• ½ tsp turmeric (1mg)
• ½ tsp black pepper (0mg)
• ¼ tsp salt (590mg) (Used strategically for flavor!)
• 2 cups fresh spinach or kale, chopped (48mg)
• Lemon wedges for serving (0mg)

Instructions

1. Sauté the Base: Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for 5-6 minutes until softened.
2. Add Aromatics: Stir in the garlic, bell pepper, and your spices (cumin, paprika, turmeric, black pepper). Cook for 1 minute until fragrant.
3. Simmer: Add the lentils, broth, and salt. Bring everything to a boil.
4. Cook Lentils: Reduce the heat, cover, and gently simmer for 25-30 minutes until the lentils are tender.
5. Finish with Greens: Stir in the spinach or kale. Cook until wilted, which takes about 2 minutes.
6. Serve: Serve hot with a squeeze of fresh lemon wedge for an extra boost of salt-free flavor!

Storage Tip: Refrigerate for up to 5 days, or freeze for up to 3 months for easy emergency meals.

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📚 Related Readings

• DASH Diet Cooking: How to Flavor Food Without Salt: Learn how to build bold flavor using acids, herbs, and spices instead of sodium.
• White Bean and Kale Soup: The Cardiac Patient's Power Soup: Another easy, fiber-dense, low-sodium soup option that is perfect for heart recovery.
• A 7-Day Mediterranean Diet Meal Plan for Heart Attack Survivors: A structured, cardiologist-approved template for rebuilding healthy eating habits.

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