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Healthy Vegetarian Foods

Red Lentil & Veggie Soup

Cold Johannesburg weather calls for healthy, warm, nourishing and comforting soups – and this red lentil and veggie soup ticks all the boxes for a wholesome nutritionally balanced “meal in a bowl”. The soup is packed with protein providing lentils and vitamin providing veggies and there is no need for toast, crusty breads or croutons – it is totally filling all on its own. The warm earthy spices used in this soup give you the warm and heat you need to cope with these cold autumn Johannesburg days.

Red Lentil & Veggie Soup

250ml red lentils (soaked in boiling water for about 1hour)

500ml vegetable stock

25ml oil

25ml chopped leeks

50ml chopped onions

7ml crushed cumin seeds

5ml crushed coriander seeds

2-3 bay leaves

5ml minced garlic

7ml minced garlic

2-3 green chillies chopped

750ml chopped veggies of your choice

350ml water

20 lemon juice

7ml-10ml salt (check before adding as the soy sauce has salt)

7ml freshly ground black pepper

25ml fresh coriander (chopped)


  • Wash the red lentils thoroughly and cook in a pressure cooker to cook for 10minutes or 3 whistles or conventionally till the lentils disintegrate – cook using the 500ml veggie stock + water if needed
  • In a separate large pot heat the oil and add the leeks and onions and cook till translucent, lower the heat and cumin, coriander, bay leaves, minced garlic and ginger + chopped chillies
  • Stir and allow this to cook for about 1-2minutes before adding your veggies ( I used carrots, peas, green beans, corn and spinach)
  • Toss the veggie in the spice mixture and allow this to char a bit before adding the water and bringing it to a boil and allow to simmer for about 5minutes (you want to retain the crunch of the veggies).
  • The lentils should be cooked and resemble a very thin puree – add more water if necessary to the  mixture and allow to simmer for about 5-10 minutes on low heat – stirring regularly
  • Now add the lentil mixture to the simmering veggies and simmer for about 10 minutes – you can add more water if you want a more liquid soup
  • Season with lemon juice, soy sauce, salt and pepper and garnish with fresh coriander before serving with some crusty bread, pro-vita, or croutons
  • This is a light clear sort of a soup – however you can change the texture to suit your taste buds

The first four images of Red Lentils, has been sourced from the internet, and the 8 images of the soup are my own

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