March 29, 2013

Vegan Spicy Vegetable and Lentil Soup Recipe

serves 5

Ok... this soup may not look appetizing, even with Jerome's magic camera skills and food styling genius, we couldn't manage to make it look like a beautiful bowl of stunning soup. HOWEVER, this soup tastes amazing, is extremely healthy, incredibly filling and is like a little taste sensation party on your taste buds. The ingredient list contains common items that you probably would already have in your pantry! So, if you feel like a spicy bowl of veggie and lentil delight, well you have to make this. Whether the weather is warm or cold, it is always a yummy and easy meal that you can make for your family. It tastes great the next day and freezes well. Enjoy! Check out the nutrition information at the bottom of this post to have your mind blown!

1 tablespoon olive oil
1 yellow onion, diced
2 garlic cloves, crushed
20g fresh ginger, grated (thumb-sized)
1/2 teaspoon turmeric
1/4 teaspoon cumin
2 teaspoons curry powder
1/4 teaspoon ground cardamom
1 teaspoon dried coriander leaves
2 tablespoons tomato paste
1 cup split red lentils
1 cup diced carrot
300g sweet potato, diced (about 1 cup)
6 cups vegetable stock
1 cup frozen peas, defrosted
1 1/2 cups diced fresh tomato
salt and pepper
fresh coriander leaves to garnish (optional)

  1. In a large pot on high heat, add the oil and onion. Sauté for a minute or so until the onion is transparent.
  2. Add the ginger and garlic and sauté until the garlic is lightly browned, making sure nothing sticks to the pot.
  3. Add in the turmeric, cumin, curry powder, cardamom, coriander leaves and tomato paste. Stir for a minute or so until the spices become fragrant.
  4. Add the lentils, carrot and sweet potato to the pot. Sauté for one minutes until they are coated by the spices.
  5. Pour in the vegetable stock and stir around until combined. Make sure that there isn't anything sticking to the bottom of the pot.
  6. Add in the peas and tomato and season with salt and pepper.
  7. Stir and reduce heat to medium and allow to simmer for 20 minutes or so until it has reduced and the lentils and sweet potato are tender.
  8. Serve hot with fresh coriander leaves to garnish. Enjoy!

  • Split red lentils cook much faster than whole red lentils. Check and "pick" them over to make sure there are no rocks or little random pieces in there. I know, sounds weird! But one day, you may encounter a tiny stone that has managed to sneak its way into the bag. 
  • I use low sodium vegetable stock.

This lentil soup is amazingly tasty and also incredibly healthy. One serving of our soup contains 328% of your daily serving of Vitamin A, 46% of your Vitamin C, 8% of your Calcium and 26% of your daily intake of iron. On the other hand, the soup has high levels of manganese, potassium and thiamin. 

The nutrition information above is an approximate guideline and does not include "optional" ingredients. Daily values are based on a 2000 calorie diet.  


  1. Sounds delicious. I love lentils!

  2. I have been looking for freezable economic vegan food to change up my diet. I will be trying this monday!

    1. Hi Belinda! Thanks so much. This soup freezes really well :) Hope you enjoy it!

  3. I made this soup for my family last night and I have to say that it was the best soup we have ever had. thank you for this. We will use it every week!

    1. Thanks so much for telling me. I am really glad that you enjoyed it! :)

  4. Thank you for this recipe!! I made it for my mum, dad and brother this afternoon for lunch and I have to say it was delicious. Going to make more of your recipes now :)

    1. Hi Saskia! Oh yay, I am so happy that you loved it. Jerome and I really enjoyed this. So flavourful and really healthy! :)

  5. This was so good. Definitely a weekly meal.

  6. This looks awesome! Thanks so much :)

  7. I made this for dinner tonight and it is very delicious! I will definitely be making this again. Thanks for the recipe!

    1. Hi Rebecca, thanks for the comment. I am so glad that you loved it. We really enjoy this. It is Jerome's favourite meal! :)

  8. I googled spicy lentil soup recipes and yours popped up. I made it last night and you were right, it is DELICIOUS! Have already forwarded the details to some friends. I look forward to making more of your recipes. Am not vegetarian or vegan, but am very happy and excited to start incorporating more recipes like this into our diet!

    1. Hello! Oh thank you so much. I am really happy that you like it. It is such a healthy and delicious soup :)

  9. Eating a bowl right now, damn it is so good! More soup recipes please!