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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 is a true advocate for health and wellbeing. She aims to educate and share her knowledge in the realms of healthy eating, fitness and eco-friendly living. Sophie is qualified in various health and fitness disciplines and has a personal passion for Mindfulness and Happiness. She is also a qualified lawyer with an interest in Human Rights and Environmental Law.

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Sophie Benbow