This comforting lentil soup is rich, warming, and full of gentle spices. It’s naturally filling, easy to digest, and perfect for family meals. Soaking the lentils helps improve digestibility and shortens cooking time.
Lentils are rich in plant protein, fibre, iron, and folate, which support gut health, steady energy levels, and overall heart health. Carrots, celery, onion, and garlic provide antioxidants and prebiotic fibres that help support digestion and the immune system. Ginger, turmeric, cumin, and cinnamon have been widely studied for their anti-inflammatory and digestive benefits, while bay leaves and thyme contain natural compounds that support gut and respiratory health. Adding lemon juice at the end improves iron absorption from lentils and adds vitamin C for immune support.
Prep time: 15 minutes
Cook time: 1 hour 30 minutes
Serves: 6 servings***
Total Calories (Whole Recipe): Approximately 1,420 kcal
Ingredients
- 2 cups dried green or brown lentils, soaked for 1–2 nights in lukewarm water (change the water a few times)
- 1½ cups carrots, chopped (about 3 medium carrots)
- 2 cups celery, chopped (about 2 celery stalks, including the leaves)
- 1 medium onion, finely chopped
- 3 medium garlic cloves, minced
- 1 medium potato, grated
- 1 tsp fresh ginger, grated
- 1 tsp fresh turmeric, grated
- 2 tbsp tomato paste
- 2 bay leaves
- 1 cinnamon stick
- 1 tsp dried thyme leaves
- 1 tsp ground cumin
- Black pepper, to taste
- 1.7 litres water
- 1 tbsp olive oil (for cooking)
- Fresh lemon juice, for serving
- Fresh parsley, finely chopped (optional, for garnish)
Instructions
- Heat a stainless steel pan over high heat. Add the olive oil, then reduce the heat to medium.
- Add the chopped onion and cook, stirring occasionally, until soft and lightly golden.
- Add the minced garlic and cook for another 30 seconds, until fragrant. Then add the tomato paste and cook for 1–2 minutes, stirring constantly, to deepen its flavour.
- Transfer the onion and garlic to a large stainless steel pot. Add the soaked and drained lentils, carrots, celery, grated potato, ginger, turmeric, tomato paste, bay leaves, cinnamon stick, thyme, cumin, black pepper, and water.
- Bring the soup to a boil over high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer gently for about 90 minutes, or until the lentils and vegetables are fully cooked and soft.
- Turn off the heat and remove the bay leaves and cinnamon stick. Using a stick blender, blend the soup briefly a few times, just enough to break down some of the vegetables while keeping a chunky texture.
- Serve warm. Stir ½ to 1 tablespoon of fresh lemon juice into each bowl before serving.
- Garnish with fresh parsley if desired.
Serving Tips
- This soup thickens as it cools—add a little water when reheating if needed.
- Suitable for batch cooking and freezes well.
- Always check spice levels if serving to young children.
*** Serving sizes are indicative only. Toddler portions may vary and should be based on your child’s age, appetite, and developmental stage.
