Red Lentil Soup

The weather is cooling down (well, it is in the Southern hemisphere anyway) and so it’s time bring out the soup recipes.

To keep the calorie count down, I have carb-free meals for lunch, as it feels to me the most expendible meal of the day, in terms of deliciousness. Not like breakfast and dinner.

Now don’t get me wrong, this soup is not un-delicious, it is actually really tasty and light. But my point is, it is low fat and low in carbohydrates (unless you eat with bread that is).

Turkish Red Lentil Soup Recipe


1 onion

1 carrot

2 cloves of garlic

1 tsp paprika

1 tsp cumin

pinch cayenne pepper

1 litre of chicken or vegetable stock

200 g dried, red lentils

1 or 2 tomatoes, diced

1 tbs dried mint


In a processor, blitz the onion, carrot and garlic (or very finely chopped).

Saute the onion, garlic and carrot in a drizzle of olive oil.

Add the spices and fry a little until fragrant.

Add stock and lentils and simmer for 20 minutes.

Add the diced tomato and dried mint and simmer further 1o minutes.

Serve with a sprinkle of sumac and a dollop of natural yoghurt.

Afiyet olson!

(that means, enjoy your meal, in Turkish…I think)

Sweet Chilli Pumpkin Soup

This recipe has a special place in my heart. Years ago, I used to own and run a small cafe and sandwich bar with AT and Mum…it was called ‘On a Roll’…get it? Anyway, we had a lovely lady working for us called Kathy and she told me about this Thai Pumpkin Soup that she liked to make. It was so easy to do and a fresh twist on an old favourite that I still use to this day. A little secret I learned when making soups, was that if you saute all the vegetables first, you’ll get a stronger, richer flavour than if you simply boiled it all up.

For anyone looking for LOW GI or Paleo recipes, if you take out the potato, this recipe follows all the rules!

IMG_2120Kathy’s Sweet Chilli Pumpkin Soup Recipe


Half a small pumpkin (Jap or Butternut is best)
1 potato
1 onion
1 carton (4L) of chicken stock
1 can of coconut milk
Fish sauce
Sweet chilli sauce
Handful of fresh corriander (cilantro)

It might seem superfluous, but fry up the onion (sliced) in a little oil first.
Add the small chunks of potato and pumpkin and fry that up for a moment as well.
Pour in the stock and bring to the boil.
Once boiling, turn it down to a simmer and cook until the vegetables are soft.
Take off the heat and blitz with a stick blender.
Put back on a gentle heat and add the fish sauce, sweet chilli and coconut milk.
Go according to your taste, start with a table spoon of the fish and sweet chilli sauces, and add more till you are happy with the flavour.
Stir in the chopped coriander and serve up .


Notes on the recipe