Many years ago, before my wedding, I went on a mission to lose a few kilos — and lived on this Spiced Lentil Soup for nearly six months straight. Luckily, it’s so delicious I never got sick of it. And it worked — I ended up losing quite a bit of weight, while still feeling full and happy with what I was eating.
Even now, whenever I’ve been overindulging a little and want to feel healthy again, I make a big pot of this soup to help get me back on track. It’s hearty, healthy, full of warming spices, and genuinely satisfying — everything I was looking for back then (and still love now!).
If you’re after a healthy lentil soup recipe that’s comforting, easy, and packed with flavour, this one has well and truly stood the test of time.
Why You’ll Love This Recipe
- Quick and easy: On the table in under an hour.
- Pantry-friendly: Uses ingredients you probably already have at home.
- Nourishing and hearty: Packed with fibre, plant-based protein, and essential nutrients.
- Naturally vegan and gluten-free: No fancy substitutions needed.
- Perfect for meal prep: Freezes beautifully for easy future meals.
Ingredients
- Olive oil
- Onion, finely chopped
- Garlic cloves, finely chopped
- Grated fresh ginger
- Carrots, peeled and diced
- Celery stalks, diced
- Ground cumin
- Ground coriander
- Turmeric
- Smoked paprika (optional)
- Dried red lentils, rinsed
- Vegetable stock
- Salt and pepper
- Lemon, plus extra to serve
Tips and Tricks
- Blending: Blend half the soup for a perfect balance between creamy and chunky textures.
- Stock swap: Chicken stock can be used if you don’t need the soup to be vegetarian.
- Heat lovers: Add a pinch of cayenne pepper or fresh chopped chilli if you prefer a spicy kick.
- Storage:
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months. Defrost overnight in the fridge and reheat gently.
- Leftover ideas: Stir through some cooked rice or top with roasted vegetables for a heartier meal.
Serving Suggestions
Serve Spiced Lentil Soup with:
- Crusty Bread Roll – perfect for dipping.
- Serve it over some basmati rice – for a more substantial meal.
- A swirl of yoghurt or a drizzle of chilli oil for extra richness.
FAQs
Q: Can I use green or brown lentils instead of red?
A: Yes, but they take longer to cook and will give the soup a chunkier texture rather than a creamy one.
Q: Is it necessary to blend the soup?
A: Not at all! It’s delicious either way — chunky for a rustic feel, or blended for a silky finish.
Q: Can I add more vegetables?
A: Definitely. Try adding diced sweet potato, pumpkin, or even spinach stirred through at the end.
Q: Is this Spiced Lentil Soup vegan?
A: Yes, it’s naturally vegan. Just use a plant-based yoghurt if you want to add a creamy topping.
Looking for more hearty soup recipes? Try my Nonna’s delicious Minestrone Recipe
Final Thoughts
This Spiced Lentil Soup has been a faithful companion in my kitchen for years — and for good reason. It’s easy, comforting, packed with flavour, and a brilliant meal-prep option for busy weeks.
If you try it, don’t forget to leave a comment below or share a photo with us — I love seeing your creations.
Spiced Lentil Soup
Equipment
- 1 round French oven or heavy bottomed soup pot
Ingredients
- 2 tablespoons olive oil
- 1 brown onion finely chopped
- 2 garlic cloves finely chopped
- 1 tablespoon grated fresh ginger
- 2 carrots peeled and diced
- 2 celery stalks diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- ½ teaspoon smoked paprika optional
- 1 cup dried red lentils rinsed
- 1.5 litres vegetable stock
- salt and pepper to taste
- juice of ½ lemon plus extra to serve
- fresh coriander or parsley to serve (optional)
- 1 tablespoon yoghurt to serve (optional)
Instructions
- Sauté the aromatics: Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for about 5 minutes, until softened. Stir in the garlic and ginger and cook for another minute until fragrant.
- Cook the vegetables and spices: Add the carrots and celery and cook for 3–4 minutes, stirring occasionally. Add the cumin, coriander, turmeric, and smoked paprika (if using), and cook for 1 minute to toast the spices.
- Simmer the soup: Stir in the rinsed lentils and vegetable stock and salt and pepper. Bring to a boil, then reduce the heat and simmer uncovered for 25–30 minutes, or until the lentils are tender and breaking down.
- Blend (optional): Use a stick blender to partially or fully blend the soup to your preferred texture.
- Finish and serve: Stir through the lemon juice, serve hot, topped with fresh herbs, yoghurt, or chilli oil if desired.
Video
Nutrition
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