3 October 2020

Red Lentil Soup

The seasons have turned; bright firey colours, falling leaves and the air a little more crisp, when nothing could be better than a hearty bowl of soup to warm you through. This is such a simple, yet super delicious and nourishing lentil soup recipe.

Below you can find the recipe and my latest video on how to make this soup, ready in under 30 minutes - with warming spices and protein-packed lentils to keep you feeling full. Perfect served up with a slice of crusty wholemeal bread for dunking. 

Lentils are also full of fibre, a serving of this soup contains about 1/3 [1] of your daily recommended fibre of 30g [2]. In the UK, the average fibre intake is around 17g for women and 20g for men, with very few adults meeting the recommended 30g a day. Fibre is an essential part of our diet, low fibre consumption has been associated with gut diseases like bowel cancer, whilst a high fibre diet has shown to help cholesterol levels, healthy weight maintenance and protect against type 2 diabetes [3]. There are different types of fibre, but generally, a diet with a range of sources such as wholegrains, oats, legumes, nuts and plenty of fruit and veg will provide a sufficient amount of both soluble and insoluble fibre.

Check out my latest video below, showing you how to make this delicious recipe. Please give it a like and subscribe to my channel below by hovering over the flower icon and hitting subscribe!

Click here for printer-friendly version

Red Lentil Soup | Serves: 4 | Time: 30 mins

You'll need

  • Large saucepan
  • Chopping board
  • Knife
  • Veg peeler
  • Fine grater
  • Sieve
  • Measuring cups and spoons
  • Blender/hand blender (optional)
  • Wooden spoon
  • Ladle


  • Splash olive oil
  • 1 large onion
  • 2 sticks celery
  • 1 large carrot
  • 1 tbsp tomato puree
  • 2-inch piece ginger
  • 1 tsp paprika
  • 1/2 tsp garam masala
  • 1/2 tsp mixed herbs
  • 1/4 tsp chili powder
  • 1 medium potato
  • 1 cup red lentils
  • Juice 1 lime
  • 1L water (4 cups)
  • 1tsp salt
  • Black pepper
  • Chili flakes for garnish (optional)


  1. Peel the onion and carrot and then dice, along with the celery into 1cm pieces. Heat the pan to medium, add a splash of olive oil and the veggies and cook for about 10 minutes, stirring often.
  2. Meanwhile, peel and grate the ginger, peel and dice the potato and measure out the spices.
  3. Then add the ginger and tomato puree to the pan and cook off for a few minutes, then add the spices and stir round the pan, before adding the potato.
  4. Rinse the lentils and add along with the lime juice, water and salt. Bring to the boil, reduce to a simmer and cook for 15 minutes, stirring occasionally. Crack in some black pepper and taste for seasoning, adjusting if needed. 
  5. If you'd like your soup a little thicker, remove a little and blend it up, then stir it back in or blend a little section of the pan with a hand blender. Or, if you prefer your soup more broth-like (as shown in the pictures), it's ready to serve!
  6. Serve up, drizzle with a little olive oil and a pinch of chili flakes and enjoy! 
Cassidy xx


1. McCance and Widdowson's Composition of Foods