Potato, Carrot and Lentil Soup

 A tasty vegan soup with a healthy balance of carbs and protein.


  • 1 brown onion
  • 1 tablespoon olive oil
  • 2 carrots
  • 2 potatoes
  • 1 clove garlic
  • 1 teaspoon cayenne pepper
  • 1 teaspoon cumin seeds
  • 1/2 cup of red lentils
  • 1/2 litre of hot water or vegetable stock


  1. Chop onion finely and fry gently with olive oil in a large saucepan
  2. Add pressed garlic and spices
  3. Chop carrots into small chunks and add to pan
  4. Peel potatoes, chop into small chunks and add to pan.
  5. Add red lentils and hot water or stock
  6. Simmer gently for around half an hour keeping an eye on liquid levels and adding as needed
  7. Check that lentils are mushy and that vegetables are soft
  8. Add sea salt and black pepper to taste

Serves 4 people as a starter or 2 as a filling meal. Enjoy!

Nutrition Fact: Stock cubes and powders often contain a lot of salt and yeast. For this recipe, the vegetable flavours are tasty enough without added stock cubes. Salt is bad for the environment as well as your health!

Author: Jane of Green Eatz

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1 Comment

  1. Comments from previous version of Green Eatz

    artemesia 17/05/2011
    The recipes look good except for the baked beans. It isn’t that it isn’t a good recipe. I just don’t care for baked beans of any type. Just a personal preference of mine. Suggestion add more recipes to this section.
    Nutritional info would be helpful for people on special diets. ie diabetes, high cholesterol, low sodium etc.
    Only trying to be helpful with constructive criticism for your web site

    Jane 17/05/2011
    Thanks for the constructive comments. Certainly a good idea to add more nutritional info, and I will be adding more recipes over time. My husband would be shocked that you don’t like baked beans – I think he could live off them!

    Rosalie 08/07/2011
    Wow, I am impressed that you can play tennis and cook – not to mention health and nutritious food. All recipes look yummy and I definitely will try. I am not a vegan or vegetarian but being Chinese by default I eat a lot of vegetables. I do not mind staying away from animal meats and by-products. Keep up the good work!! Thanks and Cheers!!

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