Lentil Soup (Serves 4)
A simple, nourishing soup made with red lentils and vegetables. Red lentils cook quickly and naturally thicken the soup, giving it a creamy texture.
Lentils are an excellent source of plant-based protein and dietary fibre, which help support satiety, digestive health, and stable blood sugar levels. They are also rich in iron, folate, magnesium, and polyphenols, nutrients that support energy production, red blood cell formation, and cardiovascular health. In addition, lentils contain prebiotic fibres that nourish beneficial gut bacteria, which may support overall digestive and immune function.
Ingredients
1 cup (200 g) dried red lentils 1.5 litres water
2 tablespoons ghee or olive oil
1 medium onion, finely diced
2 cloves garlic, minced
2 celery stalks, finely chopped
2 medium carrots, peeled and diced
1 teaspoon baja salt (adjust to taste)
1-2 teaspoons vegetable stock powder or chicken stock powder 2 large handfuls fresh spinach leaves (optional)
Freshly ground black pepper, to taste
Optional additions for extra flavour: 1 teaspoon ground cumin 1 teaspoon paprika Juice of ½ lemon for serving
Preparation
1. Soak the Lentils Place the red lentils in a bowl. Cover with plenty of cold water. Leave to soak overnight (8–12 hours). You can also choose to soak for a few hours as red lentils soften very quickly.
The next day, drain and rinse thoroughly under running water. (Red lentils can technically cook without soaking, but soaking improves digestion and reduces cooking time.)
2. Prepare the Vegetables Onion: Peel and dice finely.
Garlic: Peel and mince.
Celery: Trim ends and slice thinly.
Carrots: Peel and dice into small cubes.
Cutting the vegetables small helps them soften and blend into the soup.
3. Cook the Lentils Place the soaked lentils in a large pot.
Add 1.5 litres of water.
Add ½ teaspoon salt. Bring to a gentle boil, then reduce heat to low simmer.
4. Cook the Aromatics Heat 2 tablespoons ghee or olive oil in a frying pan over medium heat. Add the onion and cook for 3–4 minutes, until softened. Add garlic, celery, and carrots. Cook for 5–7 minutes, stirring occasionally until vegetables soften and become fragrant.
5. Combine the Soup
Add the fried vegetable mixture to the pot with the lentils.
Add vegetable or chicken stock powder. Stir well.
6. Simmer Simmer gently for 35–40 minutes. Stir occasionally to prevent sticking.
The lentils will break down and create a thick soup texture. If the soup becomes too thick, add ½–1 cup extra water.
7. Add Spinach (Optional) In the last 2–3 minutes of cooking, stir in 2 handfuls of spinach leaves.
Allow them to wilt into the soup.
Final Seasoning
Taste and adjust with: Extra salt Fresh black pepper
Optional lemon juice for brightness.
