Evelyn Reed this Low Acid Lentil Soup is the one you make when your stomach’s been throwing a fit and you still want food that tastes like food. it’s cozy, earthy, mellow—not spicy, not sour, not acidic. no tomatoes, no lemon, no drama. just lentils doing their thing.
Jump to RecipeIngredients Needed
- ¼ cup olive oil: extra virgin if you want, just don’t burn it.
- 1 yellow or white onion: skip red—it’s sharper and more acidic.
- 2 carrots: peeled and chopped. sweetness helps round the flavor.
- 2 garlic cloves: keep it minimal. garlic can irritate if overdone.
- ½ teaspoon ground cumin: earthy, not spicy.
- ¼ teaspoon dried thyme: adds depth without acid.
- 1 cup brown lentils: rinsed. green’s fine too, just no red—they’re mushy and ferment fast.
- 4 cups homemade low acid veggie broth: avoid boxed stuff with tomato or yeast.
- 2 cups water: to mellow things further.
- ½ teaspoon salt: or to taste, depending on your needs.
- Few grinds of black pepper: optional.
- 1 cup chopped spinach or baby kale: use tender greens. skip if they bug your stomach.
🚫 Omitted:
- Tomatoes → acid bomb
- Curry powder → often has chili
- Red pepper flakes → just no
- Lemon juice → too acidic
How To Make Low Acid Lentil Soup
Sauté gently:
Heat olive oil in a big pot. Add onion + carrot. Cook until soft, not browned—brown = more acid taste.
Flavor base:
Add garlic, cumin, thyme. Stir a bit, just until you smell it. Like 30 seconds. No toasting, no drama.
Add broth + lentils:
Pour in the broth and water. Add lentils and salt. Stir it all up. Bring to a boil, then simmer gently for 30 minutes until lentils are soft but not mush.
Blend a little:
Scoop out a cup or two of soup. Blend until smooth. Pour it back in. Adds creaminess without cream. Don’t over-blend.
Greens in, finish:
Toss in spinach or baby kale. Cook 5 mins max. Taste it. Adjust salt. No lemon needed. Trust—it’s warm and earthy enough.
Recipe Tips
- No tomatoes. Ever. They spike acid.
- Homemade broth = gentler on reflux.
- Add a pinch of baking soda to broth if you’re worried about acidity.
- Let it cool a bit before eating—hot soup can irritate reflux too.
How to Store & Reheat
- Room Temperature: cool no more than 1 hour, then refrigerate.
- Fridge: 4–5 days, sealed container.
- Freezer: up to 3 months. thaw in fridge, reheat gently.
Nutrition Facts (Approx. per serving)
- Calories: 250
- Sodium: 300mg
- Protein: 11g
- Fat: 10g
- Carbs: 30g
- Fibre: 10g
- Sugar: 4g
FAQs
Are lentils acidic?
Not really. They’re considered low acid and fine for most reflux diets—especially when cooked plain like this.
Why remove tomatoes and lemon?
Both are super acidic and common triggers for reflux, heartburn, and gastritis flares.
Can I still blend it without a blender?
Yep. Just mash it a little with a fork or potato masher for texture.
Is curry powder okay?
Not here. Most blends have chili or hot spices that upset low acid diets.
What broth should I use?
Make your own or buy low acid veggie broth—avoid tomato, yeast extract, onion powder.
Low Acid Lentil Soup Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings10
minutes45
minutes250
kcalThis Low Acid Lentil Soup is earthy, cozy, and gentle on the stomach—no tomatoes, no citrus, no spice—just mellow comfort in a bowl.
Ingredients
¼ cup olive oil
1 yellow or white onion
2 carrots
2 garlic cloves
½ tsp ground cumin
¼ tsp thyme
1 cup brown lentils
4 cups low acid veggie broth
2 cups water
½ tsp salt
Pepper to taste
1 cup chopped spinach or baby kale
Directions
- Heat oil, sauté onion + carrots till soft.
- Add garlic, cumin, thyme. Stir 30 secs.
- Pour in broth, water, lentils, salt. Simmer 30 mins.
- Blend 1–2 cups, pour back.
- Stir in greens, cook 5 mins.
- Taste, adjust seasoning.
- Serve warm.
Notes
- Avoid red lentils—they cook fast and ferment.
- Always taste before adding salt—broth varies.
- Skip all acidic stuff—no lemon, no tomatoes.
- Store in fridge or freeze for later.
