Lentil Soup

Image: DNAfit

Lentil Soup – The perfect healthy meal for a winter evening

This Lentil Soup recipe is great for any vegan or vegetarian diet while keeping everybody happy, healthy and fed.

Lentil Soup

Image: DNAfit

Are you enjoying the final few cool evenings at home with warm food and a cosy blanket while watching your favourite shows? We’ve got a very delicious Lentil Soup for you to try just before spring hits South Africa. Not only is this lentil soup be easy to make, but it is packed with all the great nutrients you and your family need for the perfect evening meal.

Lentil Soup is a great source of vitamins and minerals. It will make any person following a vegan or vegetarian diet very happy. Lentils are a good source of plant-based protein and will keep even the most hungry carnivore happy. Each serving is only 97 calories which turn it into a great small meal or snack. Add your favourite healthy bread on the side if you want to and turn it into a bigger meal.

This Lentil Soup recipe is great for any vegan or vegetarian diet while keeping everybody happy, healthy and fed.

Lentil Soup Recipe

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Recipe by DNAfit Course: MainCuisine: GlobalDifficulty: Easy


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  • 1 cup 1 Brown lentils

  • 4 medium 4 Diced carrots

  • 1 cup 1 Chopped baby spinach

  • ½ medium ½ Diced onion

  • 20 g 20 Crushed garlic

  • 1 tsp 1 Dried coriander

  • 1 tsp 1 Dried parsley

  • 1 tsp 1 Paprika

  • 1 pinch 1 Ground black pepper

  • 1 pinch 1 Salt

  • 1 tsp 1 Extra virgin olive oil

  • 500 ml 500 Water


  • Using a large pot, saute the garlic and onions until golden brown in the extra virgin olive oil.
  • Peel and chop carrots into small pieces and place them into a large pot.
  • Add the brown lentils and baby spinach.
  • Add the water and all the spices (coriander, parsley, salt, pepper and paprika). Leave to simmer until the lentils are soft.
  • Serve while warm.


  • Nutritional Information (per serving):
    Energy:  407kJ (97 calories)
    Carbohydrates: 16g
    Fibre: 6g
    Protein: 6g
    Fat: 2g

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We all love a delicious warm soup with friends or family. Have a look at our recipe page, we have excellent suggestions for you to try.

If you love this recipe as much as we do, have a look at DNAfit’s offering. They offer free support from dieticians and sports scientists, as well as tailored online workouts and diet plans to help people become the best possible version of themselves.

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