Healing Red Lentil Soup

red lentil soup

If you feel in need for an extra health boost – this heart warming soup might just be the thing for you :-)  

Lentil Soup is Comfort in a Bowl!

Prep time10 minutes
Cook time30 minutes
Total time40 minutes
Dietary Candida Diet Recipes Phase 3, Diabetic, Gluten Free, Vegetarian
Meal type Soup
Make this lovely Lentil Soup when you’re feeling a bit under the weather. Health boosting, anti-candida and simply delicious – Go On, Try It!


    Lentil Soup Ingredients

    • 2 cups red lentils
    • 1 clove of garlic (crushed and finely chopped)
    • 1 yeast free vegetable or chicken stock cube
    • plenty of water
    • 1-2 handfuls of fresh spinach leaves

    Spice Mix Ingredients

    • half a thumb-sized piece of root ginger (finely chopped)
    • olive oil
    • 1/2 teaspoon brown mustard seeds
    • 1/2 teaspoon cumin seeds
    • 1/2 teaspoon tumeric
    • sprinkle of cayenne pepper
    • 1/2 teaspoon black pepper
    • 1 big red onion
    • punnet of cherry tomatoes (about 8-12)
    • 1/2 teaspoon of fennel seeds

    Make More for Freezing (Optional)

    • 1 big white & another red onion
    • 1 kg of lentils
    • can of organic chopped tomatoes (without citric acid)
    • 2 more yeast free stock cubes
    • 2 more garlic cloves & spice to taste


    This heart-warming lentil soup is not only really easy to make; it’s also seriously good for your health!

    Health Benefits of Eating this Lentil Soup

    • Due to the fresh ginger root garlic and spice this lentil soup will help you fend off any infections.
    • Keeping you slim & full of energy!
    • Needless to say that the garlic is a powerful herb and antifungal that kills candida and boosts your immune system at the same time.
    • Finally you can count on this magical red lentil soup when it comes to soothing your overall digestive system after having been ill and it alleviates constipation.

    The ingredients are enough for 2 people for 2 days.

    But I’d recommend you make straight away double or triple the amount.

    This healing lentil soup is such nourishing soul food, that you’ll be grateful to have some of it handy in the freezer 🙂


    Step 1
    Wash the lentils several times thoroughly.

    A good practice is to also soak them overnight and rinse the water until it runs clear.

    If you soak and rinse all your beans and lentils before cooking, you can prevent a good chunk of any problems with flatulence, irritation or bloating.
    First Cook The Rice (if using)
    Step 2
    If you’d like to eat some brown rice with your lentil soup, then you’ll have to get the rice going now to give it enough time to cook. Roughly 30-40 mins.
    Then Start Making The Lentil Soup:
    Step 3
    Bring 2-3 l of filtered water to the boil and dissolve the yeast free stock in it. (allow at least 2-3 cups of water for 1 cup of lentils).

    Then cook the lentils in the stock for twenty minutes; stirring occasionally.

    If you prefer a thick soup then add only just enough water for the lentils to expand.
    If you’re cooking a big batch of lentil soup you can now also add a can of tomatoes.
    Prepare Your Spice Mix Separately:
    Step 4
    Chop the garlic and put aside.

    In a separate big saucepan or wok lightly roast the cumin seeds, fennel seeds and mustard seeds.
    Then add some olive oil, tumeric, freshly ground black pepper and a pinch of cayenne pepper and salt.
    Your Lentil Soup Is Coming together Nicely!
    Step 5
    Meanwhile wash and chop the ginger root and small tomatoes (choose ripe and aromatic ones if you can).
    Then fry them on a medium heat in the spice mix.

    Chop the onions and add them to the tomatoes.
    Put a lid on and leave to fry for a bit, stirring occasionally until they are golden and the tomatoes fairly disintegrated.

    Your lentil soup should be starting to smell really heavenly by now.
    I just love Indian spices!
    The Finishing Touches for Your Lentil Soup:
    Step 6
    Colon Cleanse Soup
    Add some of the garlic to the tomato mix and the majority to the lentil soup.
    Add 2 cups of the lentil soup liquid to the pan, stirring to flavour the lentils with the nice spices.

    Now put all the tomato spice mix into the lentil soup pot and continue to cook for 5 minutes.

    Stiring occasionally. Wash and finely chop the spinach and sprinkle over the soup.
    Mix it all together before serving – and there you have it:

    A steaming pot of heart-warming healing lentil soup that will keep you going for weeks!
    Add salt and pepper to taste.
    Side Dish Ideas:
    Step 7
    lentil soup with rice
    You can serve it with brown rice and coconut oil.

    Or for a quicker alternative whip some of your lovely frozen Sesame Soda bread out of the freezer.
    Toast it and spread with coconut oil.

    For an extra protein kick you can also serve 1-2 boiled eggs with your lentil soup – this works perfectly.
    Serving Suggestions For Non-Candida Sufferers
    Step 8
    pitta bread
    If you have guests who are not following the Candida Diet, this Lentil Soup is a good dish to make, because it just doesn’t taste like diet food.
    And you can prepare it beautifully beforehand and only need to warm it up when they arrive. Easy!

    And it’s also a great way to get people to eat spinach, who normally wouldn’t 😉 You simply can’t taste the Spinach!
    I recommend you serve the Lentil Soup with toasted wholemeal pitta bread and salted butter. Delicious!

    By the way if you haven’t had pitta bread – You can see what it looks like in the photo above this paragraph (not to be mistaken with the delicious looking bread in the foreground – which is my home baked Sesame Soda Flat-Bread 😉

    You really can’t go wrong with this Healing Lentil Soup.
    Even if you just throw the ingredients together without following the recipe – It’s very forgiving.
    Serving Recommendation for Candida Sufferers:
    Step 9
    lentil soup
    From my experience this soup is best enjoyed a few weeks into phase 3 of the Candida Diet, no sooner.

    The only danger is to eat too much as it is so light and moreish – I’m not joking.
    You try to eat only one bowl of it, hah!

    One bowl with a small slice of soda bread and a big salad works fine.
    Best enjoyed at lunch-time and with some acv beforehand to help digestion.

    Any more or eating the lentil soup late at night would make you sleepy or could lead to a congested nose, itchy eyes or feeling bloated.
    I tried it many, many times so I know what I’m talking about 😉

    Your liver would most likely not be able to handle breaking down the big amount of protein…And don’t forget lentils do contain small amounts of carb/ starch which can potentially feed candida.

    Don’t get me wrong – Lentils really are super healthy! So Lentil Soup makes a fantastic addition to your staple dishes. During the Candida Diet & thereafter. It’s just that you’ll have to test whether at this stage your body can already take it.

    If you are very hungry it might be best to bulk the Lentil Soup out with some vegetables instead of having seconds of just lentils.
    The veggies are easier on your digestive system, too. Broccoli or green beans for instance work really well with it.
    Freezing Instructions
    Step 10
    lentil soup for freezing
    Be sure to freeze a load. The lentil soup tastes just as tasty when re-heated.

    Try adding roast chicken, turkey or other vegetables of your choice for a filling treat. Or serve a slightly thicker version of this soup as lentil patte the next day.

    Either way, if you make the bigger amount for freezing, have 4-5 decent sized freezer pots handy.

    Et voila – Lots of Healing Red Lentil Soup for You – Perfect 🙂

      I shared this recipe with Minimal Ingredient Mondays and Gluten free Fridays.

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