Lentil Soup Recipe

Dietary, Recipe


  • 2 tablespoons of cooking oil
  • 1 kg yellow lentils (or red or brown), soaked and boiled
  • 5 carrots, chopped
  • 4 – 6 cloves of garlic, roughly chopped
  • 2 red onions, chopped
  • 2 tablespoons of tomato puree
  • 4 sage leaves
  • 2 stalks of rosemary leaves
  • Ground spices – cinnamon, paprika, ginger, cardamom, coriander (3/4 tsp each)
  • 1.5 – 2 litres of vegetable stock (or half cream, half stock)
  • Salt and black pepper
  • Croutons (crunchy, toasted bread bits)
  • Lemon juice and some olive oil to drizzle when serving


  1. Heat the oil on a medium heat in a pan until hot and add the spices and after about 30 seconds add the onion, carrots, herbs and garlic, and sauté for about 3 minutes on medium heat
  2. Add salt and pepper to your taste and keep stirring, then add the tomato puree with a bit of vegetable stock to avoid it sticking to the pot and cover with a lid
  3. After 2 minutes, remove the lid, lower the heat and add the boiled lentils bit by bit until all the ingredients are fully incorporated
  4. Add your vegetable stock with a ladle and ensure to maintain the consistency you desire  while the heat is on low
  5. Remove from heat and blend to your liking and check for seasoning
  6. Sprinkle some olive oil, squeeze a bit of lemon juice (vitamin C helps your body absorb the iron) and a dash of paprika, add your croutons, serve hot and enjoy!

N.B: The soup can be stored in the freezer for up to three months.  You can add coconut cream or any other cream when incorporating the stock, add half stock and half cream. 

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