Spiced Lentil Soup

Spiced Lentil Soup

Bowl of lentil soup

Bowl of lentil soup

Quick info

  • Recipe difficulty - easy
  • Preparation time - 15 minutes
  • Cooking time - 20 minutes
  • Serves - 4
  • Dietary - Vegetarian
  • Allergens - Milk wheat (such as spelt and Khorasan wheat)


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


Step 1

In a medium sized saucepan, heat the oil

Step 2

Add the onion, leek, carrot, pepper and garlic and ground pepper and stir well

Step 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

Step 4

Add the tomatoes, lentils and stock to the pan and bring to the boil

Step 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

Step 6

Add a pinch of salt and more pepper to taste along with a dash or two of Tabasco sauce if using

Step 7

Blend until smooth using a stick blender or in batches in a food processor

Step 8

Return to the pan to keep warm until serving

Nutrition per serving portion (serves 4)

Each portion provides on average

Energy 674kj 161kcal 8.05%

Fat 4.9g 7%

Saturates 0.37g 2%

Carbohydrates 23.4g 23%

Sugars 7.9g 9%

Salt 0.8g 13%

Protein 8.5g Low

Fibre 2.72g Med

Food Value







Vitamin a

Vitamin c

Vitamin e







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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