Spiced Lentil and vegetable soup

Soy FreeMeal Type: MainDairy freeGluten freeVeganSesame freePaleo

7 Oct

VEGAN II DAIRY FREE II GLUTEN FREE II NUT FREE II SESAME FREE II PALEO

This lentil soup recipe has a rich and creamy texture, thanks to the butternut squash, with a hint of spiciness from ginger and garam masala. It is the perfect warm and hearty meal for colder weather.

You can make a big batch of this soup, so it's perfect for meal prep. It has a delicious lentil curry-like flavour but with a creamy twist from the vegetables.

To add a touch of elegance and enhance the taste, I like to drizzle some coriander oil on top. As a chef, I believe that presentation is just as important as taste. Who doesn't enjoy eating beautifully presented food, right?

So, get ready to indulge in this healthy and delicious lentil soup that perfectly captures the essence of autumn.

Spiced Lentil, butternut squash and coconut soup by kam sokhi mind body and eating coach

Notes on ingredients

Stock

I really enjoy the brand of stock made by Marigold. They offer various options such as yeast-free, gluten-free, low salt, and vegan, which is a great advantage for me as I cannot have yeast and this is one of the few yeast-free brands available in the market. Therefore, I would definitely recommend it.

Ingredients

spiced soup with yellow lentils by Kam sokhi allergy chef

spicy lentil and butternut squash soup by Kam Sokhi allergy chef

FAQ’s

Is lentil and vegetable soup suitable for vegetarians and vegans? Lentil and vegetable soup is a perfect choice for vegetarians and vegans as it does not contain meat or animal products.
What type of lentils are used in the soup? I used yellow lentils, but you can use red lentils instead or as well.
Can I make lentil and vegetable soup in advance? Yes, you can make lentil and vegetable soup in advance. In fact, it often tastes even better the next day as the flavours have time to meld together. Simply store it in an airtight container in the refrigerator and reheat it when ready to serve.
Can I freeze lentil and vegetable soup? Yes, lentil and vegetable soup can be frozen for future use. Allow the soup to cool completely, then transfer it to a freezer-safe container or zip-top bag. It can be stored in the freezer for up to three months. To thaw, place it in the refrigerator overnight and reheat before serving.
Is lentil and vegetable soup gluten-free? Lentil and vegetable soup is naturally gluten-free as it contains no gluten or gluten-containing ingredients. However, always check the labels of store-bought ingredients like vegetable broth to ensure they are gluten-free.
Is lentil and vegetable soup a healthy option? Lentil and vegetable soup is considered a healthy choice as it is packed with fibre, vitamins, and minerals from the lentils and vegetables. It is a great source of plant-based protein and can be part of a balanced diet.
Can I adjust the seasoning in the soup? Certainly! You can adjust the seasoning in lentil and vegetable soup to suit your taste preferences. Feel free to add more herbs, spices, or even a dash of hot sauce to give it an extra kick.
Can I add protein to the soup? Add protein-rich ingredients such as diced chicken, tofu, or cooked beans to the lentil and vegetable soup if you prefer a more substantial soup. Just ensure they are cooked thoroughly before adding.

Step by step

spiced butternut squash, sweet potato soup by lentil soup by kam sokhi allergy chef

vegan lentil soup by kam sokhi allergy chef

Feeds an entire Indian village, 1.5 hours cooking & prep time

Recipe

8oz yellow split peas cooked
2 onions chopped
1.5 kg carrots chopped
1 leek chopped
10 cloves garlic
4 oz ginger roughly chopped
2 tbsp cumin powder
1/2 tsp turmeric
2 chillies
2 tsp garam masala
1 lemongrass stalk chopped
1 small to medium butternut squash chopped
3 medium sweet potatoes chopped
vegetable stock enough to cover approx 2/3 litres
1 tin coconut milk
large bunch of coriander

Method

Cook the lentils first in plenty of salted water for 45 minutes or in a pressure cooker (which takes half the time.)
Add the onion, carrots, leek, ginger, lemongrass, and garlic to a saucepan with a little coconut oil and sweat till veggies are soft and add the spices cookout for a few minutes.
Add the rest of the vegetables, the chilli, hot vegetable stock, and coconut milk and simmer for approx 35/45 minutes or till the vegetables are soft. You can add the cooked lentils halfway through this cooking time.
To make the coriander oil add a bunch of coriander to a Nutri bullet or similar with a clove of garlic, seasoning and enough oil to blend it. It just needs to be thick enough to drizzle.
Once the soup is cooked and cooled, blend this till smooth, add roasted vegetables to the top of the soup if using and drizzle over the coriander oil.

Variations

You are more than welcome to use orange lentils instead, and these can be directly added to the soup when you add the stock as they cook quicker, but be sure to stir often as they tend to sink to the bottom of the pan. I would also suggest adding some grated ginger to the vegetables. If you're roasting them to add to the soup, it just adds more flavour.
You could also add a few fresh tomatoes to this recipe, too but add them at the first stage when you're sweating the vegetables. But as I said, this is a beautiful recipe and one I’ve cooked a lot over the years, so cook it with lots of love.

If your find cooking for your allergies and intolerances challenging. I also teach cookery classes and can do this in person or via zoom. Contact me here for a tailor-made class to suit your requirements.

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Hi there, I am Kam and I create delicious allergy friendly recipes for health conscious people like you, so you can find joy & happiness in food again.

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