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curried red lentil soup

April 12, 2016

curried red lentil soup

April 12, 2016

Lentil soup is such a massive hug in a bowl and perfect for this time of year when the weather is changing. Lentils are awesome as they contain a high amount of fibre and protein per serving and are also super high in vitamins and minerals making them top of my list when it comes to soups/stews/curries…..(anything comforting and warming!).

I LOVE my soups, I think growing up in the UK and having a number of years in Scotland has me craving for those cold nights just so I can make a hearty meal like this one and snug up by the fire. If I’m honest it doesn’t quite happen like that here in Australia but when there is a cold-snap I will be cooking something like this. I always make a large batch so that I can freeze down what I don’t use and have on those ‘nights off’ that I occasionally have!

I have a tendency to make everything a bit spicy or hot, if you are not a curry fan simply leave the curry powder and cumin out, it will still make a really delicious, nutritious and low-fat soup!

You will need:

2 tbsp olive oil
1 red chilli sliced finely
2 brown onions, chopped
1 stalk of celery, finely chopped
1 carrot sliced finely into circles
3 cloves garlic, crushed
1 tbsp of curry powder
1 tsp cumin
1 x 400g tin of diced tomatoes OR passata
1 1/2 cup of cooked lentils
1 cup of pumpkin, diced into small cubes
2 cups of cauliflower, broken into florets
1 cup of broccoli florets
1/2 cup of frozen peas
500 ml of vegetable stock
500ml of filtered water

Serves 4-6

1. Heat oil in a large saucepan, cook onion and garlic until softened. Add celery and carrot and cook for a few minutes until starting to soften. Add the chilli, cumin and curry powder, stirring for a minute until fragrant.
2. Add the stock, water, lentils and tomatoes. Bring to the boil. Reduce heat and allow to simmer.
3. Add the pumpkin and cook for 5-10 minutes, then add the broccoli and cauliflower for a further 10 minutes (depending on how large the pieces are – test with a fork). If needed add more filtered water here. Add the peas and cook for 5 more minutes.
4. Season soup to taste.
5. Serve by ladling into bowls, stir in thyme and finish with fresh spinach.
6. Enjoy x x

** you can substitute any of the veggies for other ones such as sweet potato, kale, green beans etc.


Sophie Benbow

Sophie is a true advocate for health and wellness. Her conscious eating and regular fitness regime has given her knowledge that she wants to share with all of her readers. From her personal recipes to her personal style and training tips you can find it here at

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