Spicy Red Lentil Soup

It is Autumn here in Melbourne and although that means the Weather is still in the 20’s (70 to 80 farenheit), the evenings are definitely getting a bit colder. I usually get excited when the good weather comes around because of the fresh produce, but I get equally as excited when it is cold, because that means soups and stews!


Eating a plant based diet means constantly trying to get as much protein in as possible and the one of the best forms of vegan protein are lentils. So lentil soup it is.

I am taking on an Italian feel with this soup, so joining the lentils are celery and sun dried tomatoes. The classic accompaniment to ‘Salsicce Fatte A Mano Con Lenticchie’. I experimented with a little coconut cream with this and I am glad I did, it worked really well but is optional.

It is a simple, warming and nutritious lunch. It is essential to not customise it too much. The simplicity of the ingredients is key to the success of the dish.

Get it into ya!

Lentil Soup Side

Serves 2 as a main or 4 as a starter

Nutritional Information (if serving 2):

  • Calories = 486
  • Protein = 27.4g
  • Fat = 13.2g
  • Saturated Fat = 2.2g
  • Carbohydrate = 59g
  • Cholesterol = 0g


  • ½ onion, diced
  • 2 stalks celery, diced
  • 6 sun-dried tomatoes (not packed in oil), chopped
  • 2 cloves garlic, chopped
  • 1 cup dried red lentils, rinsed
  • ½ teaspoon cumin
  • dash of cayenne pepper
  • 1 tablespoon tomato paste
  • 400g can diced tomatoes
  • 4 cups (1 litre) vegetable stock
  • 1 bay leaf
  • Salt and pepper
  • Optional: tablespoon coconut cream
  • Crusty bread to serve

Lentil Soup close

Cook it:

  1. Heat a sauce pan over a medium heat
  2. Add the onion, celery and sun-dried tomatoes (and a tablespoon or two of water) and “fry” for 8 minutes
  3. Add the garlic and fry for a further 2 minutes
  4. Add the lentils, cumin, cayenne pepper, tinned tomatoes and tomato paste. Stir and then pour in the stock and bay leaf, bring to a boil and then lower the heat and gently simmer for around 25 – 30 minutes. Keep testing after 20 minutes or so, you want the lentils to have softened and become a smooth consistency
  5. Remove the bay leaf and season with salt and pepper
  6. Serve with Crusty bread or a sandwich
  7. Get it into ya!


6 thoughts on “Spicy Red Lentil Soup

  1. Long time long-player, first time commenter. Had a crack, turned out legit perfect! Got a mad collection of healthy delicious recipes here dude and this an incredible dish. Thanks!

    Liked by 1 person

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