Prep : 15 minutes
Cook : 30 mins
Serves – 4

Gluten Free, Dairy Free, Vegan, Vegetarian option, Gut Friendly,


2 tsps olive oil
1 carrot grated or chopped
1 onion roughly chopped
2 sticks celery finely diced
2 cloves garlic crushed
1 tbsp grated fresh ginger
1 cup dried red lentils
2 tsps garam marsala
1/2 tsp chilli powder or a fresh chilli
i 400g tin crushed tomatoes (BPA free)
1 litre water or vegetable stock
Salt and pepper
1/3 cup chopped coriander
1/3 cup chopped flat leaf parsley
Plain coconut or dairy Greek yogurt
4 tbsp Sassy soup seeds (see recipe)


Prepare all the vegetables.

Heat oil in a medium sized saucepan over a medium heat.

Add carrot, onion and celery and cook for 5 mins or until they are soft.

Add garlic, ginger, and lentils and spices and stir to combine. 

Add tomatoes and water and bring to the boil. 

Reduce heat and simmer for 30 mins or until lentils are soft. 

Season with salt & pepper and stir through coriander and parsley.  Serve with a dollop of yogurt and 1 tbsp of sassy soup seeds


Lentils offer good amounts of plant based protein, B complex vitamins, iron for energy, potassium for lowering blood pressure and good fibre which slowly releases energy and lowers cholesterol.

We get a bit spicy with this soup and often add some cayenne or more fresh chilli as that’s how we roll. Chilli is great for the immune system and especially if you have a fever in some cases, it will enhance the heat to help kill any bugs that are lurking.