A nourishing, warming soup of brown lentils and root vegetables, seasoned with smoked paprika, rosemary and bay leaf. Thanks to its aromatic base it has a deep, satisfying flavor — ideal for fall and winter.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- tridoshic (vata ↓ · pitta ° · kapha ↓)
TCM: Root vegetables and lentils are neutral; smoked paprika, garlic and rosemary add a warm, earthy character.
Ayurveda: A grounding, substantial soup that warms and fills you up in the colder months.
Ingredients
- Olive oil – 50 ml
- Onion, diced – 1 large
- Celery stalks, diced – 3 medium stalks
- Carrots, diced – 3 large
- Parsley root, diced – 1 large
- Celeriac, diced – 250 g
- Kohlrabi, diced – ½ large
- Garlic, minced – 6 cloves
- Vegetable stock – 2.5 l
- Dried brown lentils, rinsed – 650 g
- Dried rosemary – 1 tbsp (or 2 tbsp fresh)
- Smoked paprika – 1.5 tsp
- Whole black peppercorns – 5 g
- Bay leaves – 2
- Salt – to taste
Method
Base
- Pour the olive oil into a large pot and heat over medium heat. Add the onion, carrots and celery and sauté, stirring occasionally, for 5–7 minutes, until the vegetables soften and start to turn lightly golden.
Garlic
- Add the minced garlic and stir for about 1 minute, until fragrant.
Remaining ingredients
- Add the stock, lentils, rosemary, smoked paprika, peppercorns and bay leaves. Turn up the heat and bring to a boil.
Cooking
- Once boiling, turn the heat down to the lowest setting and simmer for 30–35 minutes, until the lentils and root vegetables are soft. Stir now and then; if the soup gets too thick, add a little water.
Seasoning
- Remove the bay leaves and add salt to taste plus 1–2 tsp of apple cider vinegar or lemon juice. Optionally stir in fresh spinach or chard and let it simmer for a few minutes.
Serving
Serve hot, 300 ml per portion, ideally with whole-grain bread or gluten-free toast. Garnish with parsley leaves or a drizzle of olive oil.
Key ingredients
- Black (beluga) lentils
- Protein, fibre and iron; low glycaemic index.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Spinach
- Iron, folate and lutein; wilts quickly and is easy to digest.
Why it’s good for the body
- Lentils are rich in plant protein, iron, zinc and fiber.
- Root vegetables provide vitamins A and C, potassium and antioxidants.
- Garlic and onion traditionally support immunity.
- Smoked paprika and rosemary add a warm, earthy aroma.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The soup is gluten-free, vegan and rich in nutrients.
- Keep in the fridge for up to 5 days, or freeze in portions for later.