My teenage daughter has celiac disease and can be quite a picky eater, not the best combination, so I am always happy when I find something nourishing that she actually enjoys. This lentil soup is one of those meals. It is the kind of simple meal that feels both comforting and nourishing. With lentils, carrots and potatoes, it provides a balanced mix of plant-based protein, fibre and carbohydrates. It is easy to make and perfect for the kind of days when you want something easy, warm and nourishing on the table.

INGREDIENTS

Serves 4–5

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 3 medium potatoes, peeled and cut into small cubes
  • 3 medium carrots, peeled and sliced
  • 2 tablespoons tomato paste
  • 200 g dried red lentils, rinsed thoroughly
  • 1 litre water
  • 1 gluten-free vegetable stock cube or an equivalent amount of gluten-free stock powder
  • A little salt and black pepper, to taste
  • Optional: a small handful of fresh parsley for serving

Celiac note: Always check that the stock is gluten-free. Stock cubes and seasoning blends can sometimes contain unexpected gluten or be subject to cross-contact.

METHOD

  1. Heat the olive oil in a large saucepan over medium heat.
  2. Add the chopped onion and cook gently for approximately 3–4 minutes, until it begins to soften. It does not need to brown.
  3. Add the potatoes and carrots. Cook for another 4–5 minutes, stirring occasionally.
  4. Stir in the tomato paste and cook for around one minute. Briefly cooking the tomato paste helps deepen its flavour.
  5. Add the water and gluten-free stock, then stir in the rinsed lentils.
  6. Bring the soup to a gentle boil. Reduce the heat, cover partially and simmer for approximately 20–25 minutes or until the lentils, potatoes and carrots are completely tender. Stir occasionally, as red lentils can settle at the bottom of the pan.
  7. Add a little more water during cooking if the soup becomes thicker than you prefer.
  8. Taste and season with salt and black pepper. Serve warm, optionally topped with fresh parsley and a small drizzle of olive oil.

Enjoy!

How about a crispy gluten-free focaccia to your soup?