Lazy Day Carrot & Red Pepper Lentil Soup

carrot & red pepper lentil soup 2.jpg

This typical and straightforward vegetarian soup is your answer for a quick, delicious, low calorie and fulfilling lunch or dinner. Soups are always to rescue on days where time is scarce. Off course you can add any vegetables you like or what is available in the fridge or even keep it chunk. I just love the warm orange colour and the pure flavours of these vegetables.

Lentils are a healthy option at the table because they have a low glycaemic index GI which means it helps maintain and steady blood sugar level, and it is rich in fibre, therefore, helps lower cholesterol, not to mention that it helps the digestive system by preventing constipation. It is high in protein, folate, phosphorus, magnesium, iron, zinc, potassium, B1 and B6. The saying "small but mighty" surely applies to this tiny holy grain. As for the red peppers and carrots, between both, they are a cocktail of essential vitamins such as Vitamin B6, K, E, A and they are a very high source of vitamin C not to forget the antioxidants, potassium and folate.

By omitting the sour cream and adding coconut cream, vegans can enjoy this heart-warming soup as well.

This soup is diabetic friendly as long as there are no other associated illnesses.

Servings: 6

Preparation Time: 5 minutes

Start to finish: 30 minutes

cooking: 25 minutes


  • 1 medium onion

  • 2 cm piece of ginger

  • 4 carrots

  • 4 red peppers

  • 1/2 cup dried yellow lentils

  • 1 GF vegetable bouillon

  • 1 1/2 tablespoons caraway seed powder

  • Himalayan salt to taste

  • ¼ teaspoon black pepper

  • water, to cover

  • 2 tablespoons olive oil


· Peel and slice the onions in any shape desired.

· Peel and cut the carrots into small pieces ( any shape).

· Peel the ginger and slice then Chop the red peppers and set aside.

· Heat the olive oil in a pot on medium flame and sauté the onion and ginger for a minute or so then add the rest of the ingredients and water to cover above the surface by 6 cm. Cover and cook for 20 to 25 minutes or until lentils are cooked.

· Once the lentils are cooked, adjust the salt to your liking and puree.

· Top with some sour cream or coconut cream and serve with a sprinkle of caraway powder.


· The soup can be frozen up to 3 months.

Per Serving: 182 Calories; 6g Fat (27.7% calories from fat); 7g Protein; 27g Carbohydrate; 10g Dietary Fibre; trace Cholesterol; 292mg Sodium.