Butternut and lentil soup

May: Legumes

In the cooler months, a warming winter soup with vegetables and lentils can be as filling as a rich and heavy soup, yet so much healthier. Lentils and other legumes are known as a good source of vegetable protein, high in fibre and naturally low in salt.


2 tsp (10 ml) olive or avocado oil
1 large onion, finely chopped
2 celery stalks with the leaves, finely chopped
1 tbsp (15 ml) ground cumin
4 medium carrots, coarsley grated
500 g butternut, coarsley grated
1 bay leaf
1 cup (250 ml) uncooked brown lentils
7 cups (1,75 litres) hot Rooibos tea
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
3 tbsp (45 ml) chopped Italian parsley


1. Heat oil in a large pot over a medium heat and sauté the onion and celery for a few minutes.
2. Add the cumin and sauté until aromatic. Add the rest of the vegetables and sauté for another few minutes.
3. Stir in the bay leaf, lentils and tea and cover with a lid. Reduce the heat and simmer the soup for 45-60 minutes or until all the veggies are soft and the lentils are cooked.
4. Add more liquid if necessary. Remove the bay leaf and add the salt. Blend half the soup and return back to the pot.
5. Season with lemon juice and black pepper and stir in the parsley. Serve hot as a vegetarian meal.

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