Quickie Lentil Veggie Soup

“I’m too busy to prepare healthy meals!”

“I don’t have time to eat healthy!”

Either of these excuses sound like you?

“Not having time” is one of the most-used excuses for neglecting healthy eating. I hear it ALL the time. We live in a world where we strive to pack everything in, and nourishing our bod becomes a distant afterthought. Work, time with family and friends, even exercise tend to come before preparing a healthy meal. Instead, we dine on the fly or at our desks, grabbing restaurant food {or worse…fast food} so we can eat while working or socializing and not miss a beat.

Unfortunately, not only is the quick food we choose unhealthy, eating in a rush sabotages our weight loss goals for a number of reasons:

  • Eating quickly with lots of outside stimulation triggers our stress response (aka “Fight-or-Flight”), causing you to release cortisol, a stress hormone that packs on pounds around your midsection.
  • We can’t satisfy the pleasure response eating is desgined to stimulate, causing us to crave junk food to meet our need for those vital happy-chemicals.
  • Eating too quickly can cause indigestion, which leads to unflattering bloat
  • Eating food void of proper nutrition keeps us hungry even after we are full, because our body is crying out for the nutrients it needs. Hello overeating!

I totally get that healthy eating sounds like a time-consuming, daunting challenge, but I promise you it doesn’t have to be. We get it – we’re busy too! At Skinny Bliss, our goal is to give you tools to stay healthy despite your busy schedule…it’s not just possible, it’s downright enjoyable! That includes providing recipes that are quick to prepare and tantalize your tastebuds.

Ok, I know it was a long-winded explaination for such a simple recipe…thanks for bearing with me :). I actually prepared this soup this morning because I was super crunched for time. I usually make myself a salad or open-faced veggie sandwich to bring for lunch at work, but today I was running late and didn’t have the time to cut up veggies and make a healthy salad dressing. I chose lentil soup because A) lentils are low-calorie as well as  high in protein and fiber and B) they cook superfast. In the 10 minutes it takes to cook these babies, you can do all the other prep work for the soup, cutting down on extra time. Plus, it’s very filling, so it’s all you really need for lunch (although I love bringing some cut up veggies as an appetizer if I’ve got them handy). And there you go…lunch, done! Wham bam thank you ma’am!


{{Sorry – it’s not an easy feat to make lentil soup look pretty}} 🙂

1/2 c. cooked lentils (I usually cook 1 c. dry lentils with 3 cups water, take what I need and save the rest)

2 tsp. coconut oil

1 1/2 c. water (I use the leftover lentil water for extra flavor)

1 c. diced eggplant (you can also use potato or sweet potato)

1 carrot, diced

1/4 c. diced onion

1 tbsp. lemon juice

1 tbsp. curry powder

1 tsp. garlic powder (or more to taste)

A few dashes of paprika

Salt and pepper to taste

Note: this recipe can be made with ANY veggies you want. I highly recommend trying spinach, kale, celery, or zucchini.

Cook the lentils in boiling water for 5 minutes. Remove from heat, cover, and let sit for another 4-8 minutes, depending on desired consistancy. While the lentils are cooking dice your veggies and saute them in coconut oil over medium-high heat. Add salt and pepper and spices. Add water, lemon juice, and cooked lentils and heat through. If you want a thicker soup, take half the pot and pour into a high powered blender or food processor, and blend until smooth. Add the blended mixture back to the pot and heat to desired temperature. Serves 1.

So, make time to eat, chew thoroughly, and keep healthy ingredients on hand so you can easily throw together delicious meals on the fly. Trust me, those skinny jeans will thank you…

Stay healthy, happy and hot!

❤ Sarah





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