Healing Hearty Lentil Soup

A comforting, nutrient-rich soup to nourish and restore.

Serves

4–6

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tsp ground cumin
• 1 tsp dried thyme
• ½ tsp ground turmeric
• ½ tsp freshly ground black pepper
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 tbsp fresh lemon juice
• Sea salt, to taste
• ¼ cup fresh parsley, finely chopped
• Optional: 2 handfuls baby spinach or kale

Method

1. Heat a large pot over medium heat. Add the onion, carrots and celery with 2–3 tablespoons of vegetable broth or water. Sauté for 5–7 minutes, stirring occasionally, until softened.
2. Add the garlic, cumin, thyme, turmeric and black pepper. Cook for 1 minute, adding another splash of broth if needed to prevent sticking.
3. Add the lentils, remaining vegetable broth and bay leaf. Bring to a gentle boil. Reduce the heat to low and simmer uncovered for 30–35 minutes, or until the lentils are tender.
4. Remove the bay leaf. Stir in the lemon juice and season with sea salt to taste.
5. If using spinach or kale, stir it in during the final 3–5 minutes of cooking until just wilted.
6. Ladle into warm bowls and garnish generously with fresh parsley and a crack of black pepper.
7. Serve with warm wholemeal spelt sourdough or your favourite whole-grain bread.

Chef’s Tip

For a richer, creamier soup without oil or cream, blend about one-third of the soup using an immersion blender before serving. The starch from the lentils creates a naturally velvety texture.

Nourishing Notes

• Lentils provide plant-based protein, iron and fibre to support sustained energy and digestive health.
• Carrots are rich in beta-carotene, supporting eye and immune health.
• Garlic and onions contain prebiotic fibres that nourish beneficial gut bacteria.
• Turmeric and thyme contribute beneficial plant compounds and warm, earthy flavour.
• Lemon juice brightens the soup while enhancing the absorption of plant-based iron.
• Fresh parsley adds vitamin C, vitamin K and a burst of freshness.