Carrot red lentil soup

Jacqueline Alwill

Brown Paper Nutrition

Soups are a simple solution for winter nutrition. Packed with plenty of anti-inflammatory, immune supportive ingredients, you can’t go wrong with having a big batch of soup on hand each week for quick meals. This one is charged up with protein (14g protein per serve) and fibre rich red lentils, helping you reach almost 50% RDI fibre with one serve (16g fibre per serve) ! You can add paleo or protein charged toast to amp things up more.


Serves 6

Gluten free : Dairy free : Vegetarian : Vegan

1 tbsp extra virgin olive oil

3 cloves garlic, peeled and sliced

1 large brown onion, peeled and roughly chopped

1 tsp sweet paprika

1 tsp ground cumin

1 tsp dried oregano

200g red lentils, rinsed well

1.5 kg carrots, trimmed and roughly chopped

2 zucchini (if on hand – otherwise more carrots), trimmed and roughly chopped

1.8-2L low sodium vegetable broth or chicken broth (chicken adds bonus protein)

1 cup crunchy chickpeas, to serve on top

Fresh coriander or parsley to serve


Heat a large saucepan on medium heat, add extra virgin olive oil, garlic and onion and cook until translucent. Add spices and cook for 1 minute until aromatic. Add red lentils, carrots, zucchini (if using)  and stock and cover to bring to a boil, then remove lid and reduce to simmer for 45 minutes or until carrots are soft. Cool slightly then blitz with stick / blender. Serve topped with crunchy chickpeas, herbs and your favourite toast for dipping.