Spicy Red Lentil Soup


What do you do when your Whole foods supply company sends you 25 kgs of Red Lentils instead of Red Kidney Beans? You make Spicy Red Lentil Soup of course!

This is a weekly staple in our house during the colder months. A great Energising meal full of lots of healthy carbs. This recipe has been cooked in my kitchen for over 10 years and I have no idea where the original recipe came from. Thank you to who ever created this tasty soup.

Top 5 reasons for eating lentils . . .

Your digestive system loves lentils.

Lentils are rich in both soluble and insoluble fibre. Insoluble fiber encourages regular bowel movement and prevents constipation, helping to prevent colon cancer. While soluble fiber reduces the risk of heart disease and regulates blood sugar, which is great for everyone’s health especially those with diabetes. Just one cup of cooked lentils provides more than 18 grams of dietary fiber.

Your heart loves lentils.

Significant amounts of folate and magnesium, help to protect artery walls and prevent heart disease. Just one cup of cooked lentils provides 90% of the recommended daily allowance for folic acid.
Magnesium lowers resistance and improves the flow of blood, oxygen and nutrients throughout the body.

Your blood sugar loves lentils.

Lentils are full of complex carbohydrates that can help you control blood sugar levels, cholesterol levels and your appetite. So eat more lentils and help lower your risk of getting type 2 diabetes.

Your bones love lentils.

With 20-25% protein, lentils contain one of the highest levels of any vegetable. Protein is important to support normal growth and development.

Your immune system loves lentils.

Lentils are a great source of iron, magnesium, and zinc. Zinc is an essential nutrient necessary for fending off infection. Lentils are also full of antioxidants such as Vitamins A & C, which bind with and destroy free radicals, reducing oxidative damage to cells.

They have a high content of tannins and phytochemicals, helping to prevent cancer growth.

So, go grab some lentils and make your family a bowl full of goodness.

Spicy Red Lentil Soup
Prep time
Cook time
Total time
For THM purposes, one serve is an E meal.
Recipe type: Dinner
Serves: 6
  • 2 tsp Red Palm Fruit Oil or your oil of choice
  • 1 onion, finely chopped
  • 2 cloves garlic, crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp salt
  • ⅛ tsp cayenne pepper, or to taste
  • ¼ tsp ground allspice
  • 2 cups red lentils
  • 3 cups chicken broth
  • 3 cups water
  • juice of ½ lemon, optional
  • ⅓ cup 0% Greek yoghurt
  • fresh coriander, to garnish
  1. Heat the oil in a large heavy-based pan. Add the onion and cook over medium heat for 5 minutes, or until soft.
  2. Stir in the garlic and spices. Cook, stirring, for another minute.
  3. Add the lentils, stirring well to make sure they are covered in the spices. Pour in the broth and water, stir until well combined. Bring to the boil; reduce heat and simmer, with the lid partially on, for 30 minutes.
  4. Add a little more water if you prefer a thinner soup.
  5. Serve garnished with a dollop of yoghurt and a sprinkling of fresh coriander, with an optional squeeze of lemon juice.
Aussie Mamas this is a US nutrition label and therefore, we need to subtract fibre from carbs to give us the total carbs per serve.



Do you have any suggestions or questions? Talk to me...