Blog, lickthespoonblog, Soul food, Uncategorized, vegan, vetyogi, Well-being

Food with love: Spicy Tomato and Lentil Soup (vegan)

A big bowl of tasty soup can be really comforting, and a great go-to for if you’re feeling in need of some nutritional nurturing. This soup packs a punch with its spices and flavour, and this recipe provides enough portions to keep you going for work lunches, or easily feed the average family. If you enjoy this recipe check out Lickthespoonblog, where the lovely Rosie caters for all tastes with her amazing home cooking. Enjoy!

“Your body is your temple. Keep it clean and pure for your soul to reside in”. – B.K.S. Iyengar

From Rosie, with love:

I have to admit that I make this Spicy Tomato and Lentil Soup because it is delicious but sometimes when I am feeling a bit sniffly I like knowing that It contains lots of herbs and spices that are held to help fight off symptoms of a cold or the flu.  I can of course, make no substantiated claims to this soup being a magic cure for colds and flu, but it always helps me feel as though I am doing something positive which is no bad thing.  It does, however, contain:

  • Ginger – highly effective against nausea, a powerful anti-inflammatory, great for helping with indigestion, and for fighting infection.
  • Garlic – renowned for its cold and flu-fighting properties. It has anti-bacterial  properties.
  • Chilli – very high in vitamin C. Capsaicin is the wonder property here and is reported to have antioxidant and anti-inflammatory properties
  • Cumin – increases antioxidant intake and promotes digestion
  • Ground coriander – reportedly has anti-inflammatory and anti-bacterial properties, as well as aiding digestion
  • Turmeric– active ingredient is curcumin, which is said to be anti-inflammatory and to increase anti-oxidant capacity. Black pepper increases the absorption of curcumin by something like 2000% – so always have pepper with turmeric.

(Click on the links to check out the evidence for yourself, and explore further benefits. Note: If you are unwell and need to consult a doctor please do so as herbs will only go so far! – VY)

I love serving this dish with a garnish of roasted chickpeas, which you can either buy or roast yourself (see TIPS at end of post) and, just to “keep my reserves up” (not because I am a bit of a piggy), vegan cheese on toast.  Both go exceptionally well, and the chickpeas give a great protein boost to the dish.

Roasted chickpeas can be used as a garnish


Ingredients (serves 6)

  • 1 large onion, roughly chopped
  • 2 tbsp grated fresh ginger
  • 1 red chilli, finely chopped (add more if you like super spicy!)
  • 2 tbsp olive or vegetable oil
  • 2 cloves garlic, finely chopped
  • 1 tbsp ground coriander
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp  ground black pepper
  • 2 x 400g tins chopped tomatoes
  • 1 pint of vegetable stock
  • 100g red lentils, rinsed
  • Salt to taste


It makes me feel better just looking at, and smelling, this soup



  1. Heat the oil over a medium heat and add onion, chilli and ginger
  2. Cook for 5 mins until softened, and then add garlic, coriander, cumin, turmeric and pepper
  3. Stirring frequently continue cooking for another 2 minutes until the mix smells fragrant
  4. Add tomatoes, stock no lentils and bring to the boil
  5. Cover with lid, and simmer for 30-35 mins
  6. Blend, with stick blender or in liquidiser and add salt to taste
  7. Garnish with roasted chickpeas and make cheese on toast or not as you fancy
  8. Feel better!

TIP:  To make roasted chickpeas, drain and dry a can of cooked chickpeas and place on a baking sheet. Roll in 2 tbsp vegetable oil and 1 tsp salt. Roast for 30 mins at 200dc shaking baking sheet half way through cooking time. If you like sprinkle over a spoon of smoked paprika, and coat chickpeas before returning to oven for final 10 mins. Any extras are delicious eaten as a snack.


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