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  • Writer's pictureLucy Sparkes

Red lentil Soup (Ve)

A warming spiced soup to supply a vegan source of protein, fibre and comfort! To increase protein and fibre serving serve with seeded spelt crackers




Makes 4 servings in 40 minutes

  • 1 tbsp Avocado Oil

  • 1 Onion (medium, chopped)

  • 2 Carrots (chopped)

  • 3 Garlic cloves (chopped)

  • 1 tbsp Tomato Paste

  • 1 tsp Moroccan Spice Blend

  • 1 litre Vegetable Broth, Low Sodium

  • 150 grams Dry Red Lentils (rinsed)

  • Sea Salt & Black Pepper (to taste)

  1. Heat the oil in a large pot over medium heat. Add the onion and carrot and sauté for eight to ten minutes, or until softened. Add the garlic and cook for 30 seconds.

  2. Add the tomato paste and Moroccan spice blend and cook for one minute, stirring often. Deglaze with a splash of the vegetable broth and scrape the bottom of the pot with a wooden spoon.

  3. Add the remaining broth, lentils, and season with salt and pepper. Bring to a boil and then reduce the heat. Cover and simmer for 20 to 25 minutes until everything is softened and cooked through.

  4. Remove from the heat and blend until smooth. Divide into bowls and enjoy!

  • Leftovers? Refrigerate in an airtight container for up to three days.

  • Serving Size One serving is about 1 1/2 cups.

  • More Flavour? Add chili flakes & black pepper.

  • Additional Toppings Top with chopped parsley or swirl in coconut milk

Amount per serving:


Calories 208

Fat 4g

Carbs 34g

of which sugars 7g

Fibre 7g

Protein 10g

Vitamin A 5157iu (103% RDA/NRV)

Vitamin C 6mg (7%)

Iron 5mg (35%)

Calcium 34mg (3%)

Vitamin K 5mcg (4%)


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Lucy x

Lucy Sparkes Nutrition

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