Spiced Lentil Soup

Recipe by Joe Jones,easy Prep: 15 minutes,Cooking: 20 minutes,Serves: 4

A simple to make soup, using a few vegetables with some store cupboard staples.

Gently spiced and filling, perfect to warm up with after a chilly Spring afternoon or evening walk.




  • 110g dried red lentils
  • 1 small red onion, peeled and finely chopped
  • 1 leek, trimmed and thinly sliced
  • 1 red pepper, de-seeded and diced
  • 1 large carrot, trimmed, peeled and diced
  • 400g tin chopped tomatoes
  • 1 clove of garlic, crushed
  • 1 vegetable stock cube, made up with 570ml of boiled water
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon olive or vegetable (rapeseed) oil
  • Tabasco sauce


  • Chopping board
  • Garlic crusher
  • Kitchen scales
  • Knife
  • Measuring jug
  • Medium saucepan
  • Stick blender or food processor
  • Vegetable peeler
  • Wooden spoon



  1. In a medium sized saucepan, heat the oil
  2. Add the onion, leek, carrot, pepper and garlic and ground pepper and stir well
  3. Place a lid onto the pan and cook gently, stirring occasionally on a low heat for around 10 minutes or until the vegetables have softened
  4. Add the tomatoes, lentils and stock to the pan and bring to the boil
  5. Lower the heat to a gentle simmer and cook without the lid for another 10 minutes or until the lentils and veg are well softened
  6. Add a pinch of salt and more pepper to taste along with a dash or two of Tabasco sauce if using
  7. Blend until smooth using a stick blender or in batches in a food processor
  8. Return to the pan to keep warm until serving


  • Energy

    674kj 161kcal 8.05%
  • Fat

    4.9g 7%
  • Saturates

    0.37g 2%
  • Sugars

    7.9g 9%
  • Salt

    0.8g 13%

Fibre & Protein

Lentils are a good source of fibre and plant based protein, with the protein not only helping us to feel full, but the fibre also feeding our beneficial gut bacteria.


Lentils are also a great plant based source of iron, which is important in our bodies for making red blood cells and for normal metabolism.

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