Chunky Red Lentil Soup


This is a quintessential winter soup:  hearty and warming, and packed full of vitamins. Just the thing to see you through a long, dark afternoon

Serves 2

Prep Time: 5 minutes

Cooking Time: 25 minutes 

Wheat Free, Gluten Free, Dairy Free, Vegetarian

Shopping list 2

  • 1 tablespoon groundnut oil
  • 1 medium onion, peeled and roughly chopped
  • 1 large carrot, peeled and roughly chopped
  • 75g dried red lentils, rinsed and drained
  • 400g can of chopped tomatoes
  • 400ml vegetable stock


Preparation 2



  1. Add the oil and onion to a medium saucepan, over a medium heat.
  2. Cover and leave to soften, stirring occasionally – about 4-5 minutes.
  3. Add the chopped carrot and stir to mix with the onion.  Cover, and leave for another 4-5 minutes, shaking the pan occasionally to prevent sticking.
  4. Add the lentils, mix well with the vegetables, add the tomatoes, their juices, and then the stock. Bring to the boil, then reduce the heat so the soup simmers steadily.
  5. Cover the pan, and leave for 10-15 minutes, or until the lentils have collapsed and the vegetables are soft.
  6. Season the soup with black pepper, then ladle into warmed serving bowls.
  7. Sprinkle with the chopped parsley and serve immediately.

To Serve:

Freshly ground black pepper, to taste and a small handful fresh parsley, finely chopped.

J Tip 2


Jennifer’s Tip:

This recipe works well with almost any root vegetables, so get creative! Try it with sweet potatoes, parsnip, potatoes or even celeriac.


Photo and recipe taken from Jennifer Irvine’s The Balance Diet Cookbook