Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Sniffle Soup — with Lentils, Celery, and Rosemary

This popular soup with red lentils, celery, and rosemary, a favorite among Dreena Burton’s fans, tastes healthy and delicious even if you don’t have a cold.


83% 73/24/02 
Ω-6 (LA, 0.8g) : Ω-3 (ALA, 0.2g) = 4:1

Ingredients (for servings, )


  • stove
  • citrus juicer (lemon squeezer)
  • saucepan

Type of preparation

  • cook
  • chop or grind
  • squeeze
  • remove the skin


  1. For the Sniffle Soup
    Wash the carrots and celery and cut into small cubes. Peel the onions and garlic and finely chop.

  2. In a large saucepan on medium heat, add the water, onions, carrots, celery, garlic, ground paprika, curry, sea salt, thyme, and black pepper. Bring to a boil, reduce the heat, cover, and cook for 7–8 minutes, stirring occasionally.

    Make sure to reduce the heat, and if necessary add some water so that the soup doesn’t burn.

  3. Rinse the lentils. Add lentils, stock, and water and stir to combine. Increase heat to bring mixture to a boil.

    The original recipe calls for 850–1000 ml of water.

  4. Once boiling, reduce the heat to low, cover, and simmer for 12–15 minutes.

  5. Add the rosemary and let simmer for another 8–10 minutes or more, until the lentils are completely softened.

  6. Stir in the lemon juice and if the soup if it is too thick, add some additional water. Serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy344 kcal17.2%
Fat/Lipids2.2 g3.1%
Saturated Fats0.41 g2.0%
Carbohydrates (inc.dietary fiber)64 g23.6%
Sugars5.5 g6.1%
Fiber13 g51.3%
Protein/Albumin21 g42.0%
Cooking Salt (Na:111.3 mg)283 mg11.8%
A serving is 526g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
MinCopper, Cu 1.1 mg111.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 187 µg93.0%
ProtThreonine (Thr, T) 0.79 g85.0%
MinManganese, Mn 1.6 mg78.0%
ProtLysine (Lys, K) 1.5 g78.0%
ProtTryptophan (Trp, W) 0.19 g77.0%
ProtIsoleucine (Ile, I) 0.91 g73.0%
ProtPhenylalanine (Phe, F) 1.0 g66.0%
ProtValine (Val, V) 1.0 g64.0%
ProtLeucine (Leu, L) 1.5 g62.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.21 g10.0%
Linoleic acid; LA; 18:2 omega-6 0.82 g8.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.79 g85.0%
Lysine (Lys, K) 1.5 g78.0%
Tryptophan (Trp, W) 0.19 g77.0%
Isoleucine (Ile, I) 0.91 g73.0%
Phenylalanine (Phe, F) 1.0 g66.0%
Valine (Val, V) 1.0 g64.0%
Leucine (Leu, L) 1.5 g62.0%
Methionine (Met, M) 0.18 g19.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 780 mg39.0%
Phosphorus, P 268 mg38.0%
Magnesium, Mg 62 mg17.0%
Sodium, Na 111 mg14.0%
Calcium, Ca 82 mg10.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 1.1 mg111.0%
Manganese, Mn 1.6 mg78.0%
Iron, Fe 6.4 mg46.0%
Zinc, Zn 3.1 mg31.0%
Fluorine, F 147 µg4.0%
Selenium, Se 0.75 µg1.0%
Iod, I (Jod, J) 1.6 µg1.0%
Notes about recipe

This popular soup with red lentils, celery, and rosemary, a favorite among Dreena Burton’s fans, tastes healthy and delicious even if you don’t have a cold.

Red lentils: Thanks to the high-quality protein they contain, lentils are a very good source of plant protein for vegans. The different types of lentils, which are all round and flat, differ not only in size but also in color. Red lentils come from India and are particularly known from the national dish dal. As they are already hulled, they cook quickly, and turn into a kind of purée. And you don’t have to soak them ahead of time. Since they are skinless, they take on the taste of the spices well.

Rosemary: Rosemary leaves have been shown to have healing effects. Rosemary helps promote circulation, is antiseptic (and as such acts as a kind of natural antibiotic), relieves cramping in the intestines and bile ducts, and helps to relieve pain. As a tea, it also has an antifungal effect that can work against various kinds of harmful fungi.

Thyme: Thyme is used not only as a spice, but is also good for colds and bronchitis. It has anti-inflammatory, antiseptic, and expectorant effects, and also stimulates the immune system.

Celery: Celery, also called ribbed celery, is one of the vegetables that has the fewest calories. In addition to its high water content, it also contains a large number of vitamins and minerals. Celery is said to help us relax, and, thanks to its diuretic effect, it is helpful in the case of gout and rheumatism. Caution: For people with allergies to birch pollen and mugwort, eating celery may result in a cross sensitivity.


Amount of salt: When measuring out the sea salt, we recommend that you first use only half the amount listed. Since the amount of salt needed varies greatly according to taste, this may be enough for some people. From a health point of view, reducing the daily amount of salt is a good idea since most of us we eat too much salt with our food.

Alternate preparation

Quote from author: “Fresh rosemary is exquisite in this soup, but if you don’t have it, you can use dried. However, add it at the beginning of the cooking process, along with the other dried spices, and use less—about 1 tsp.”