lowfructose

Spelt Sourdough Crumpets

May 5, 2020 | Breakfast, After School Snacks, Savoury Snacks, Baked Sweets, Sourdough Baking, Members only

These homemade Spelt Sourdough Crumpets are a delicious and easy to make recipe using your leftover starter culture for a delicious breakfast or snack. If you’re making your own bread, you’ll no doubt have lots of leftover / discarded sourdough culture to use up. This recipe is one of my favourite ways to use it…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

Healing Chicken and Vegetable Soup

April 26, 2020 | 30 Minute Meals, Make-ahead Meals, Chicken, Freezable Meals, Vegetarian, Soups

This Healing Chicken and Vegetable soup is the ultimate comfort food, packed with nutrition and nourishing ingredients to support and boost your immune system. It’s quick to prepare (in just 30 minutes), making it a wholesome go-to meal for busy days.

It’s one of my go-to meals for when anyone in the family feels a bit run down, it really is food for the soul.

Health benefits

Starting with bone broth, the most nourishing ‘super food’ and digestive tonic of all. For all you need to know about bone broth and how to make it click HERE. A good dose of protein and a rainbow of carbohydrate and fibre rich vegetables…what more could you ask for from a meal?

Ingredients

This chicken vegetable soup recipe combines diced chicken thighs, fresh vegetables like carrots, broccoli, and zucchini, and ginger and garlic, all simmered in a rich chicken stock. A garnish of coriander adds a fresh finish to this nourishing bowl.

How to make this healing chicken vegetable soup

Start by stir-frying chicken, garlic, and ginger in olive oil until the chicken is translucent. Add the broth and shiitake mushrooms, then bring to a simmer. Add the vegetables and cook until just tender, adjusting the seasoning to taste before serving with fresh coriander leaves.

Serving suggestions and how to store

Serve this gluten free soup hot with a sprinkle of fresh coriander (cilantro) for added freshness. Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for longer storage. Reheat gently over low heat to preserve the flavours and textures.

Vary this healing chicken and vegetable soup to suit

For a vegetarian option, substitute the chicken with sliced omelette and use vegetable broth instead of chicken stock. If you’re avoiding garlic or onion, simply omit them or use garlic-infused oil. Feel free to customise the vegetables to suit your family’s preferences or what you have on hand (green beans, spinach, etc). You could also add noodles to turn it into a very nourishing chicken noodle soup.

For more delicious, easy to make healthy soup recipes, click HERE.

This Healing Chicken & Vegetable Soup is one of the most nutritious & nourishing meals about. It's easy to make & so delicious!

Print Recipe

5 from 5 votes

Healing Chicken and Vegetable Soup

This Healing Chicken and Vegetable Soup is one of the most nutritious and nourishing meals about. A delicious immune boosting soup.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 tbsp extra virgin olive oil
5 clove/s garlic - crushed or finely grated
1 tbsp ginger root - finely grated
8 boneless and skinless chicken thighs - diced
1 ltr chicken broth or stock
1½ tsp sea salt - if your broth is already salted reduce to taste
10 shiitake mushrooms - sliced
4 carrot/s - sliced
½ broccoli - broken into florets
2 red capsicum/s - diced
1 zucchini/s - diced
1 bunch/s fresh coriander leaves - chopped

Instructions

Place a large pot over a moderate heat with the oil, garlic, ginger and chicken thighs.
Stir-fry over a moderate heat for 5 minutes until the chicken looks translucent.
Add the broth, sea salt and shiitake mushrooms and bring to a simmer for another 5 minutes.
Then add the carrot, broccoli, capsicum and zucchini and cook for 5 more minutes to slightly soften the vegetables.
Check the seasoning. Sea salt really brings out the flavour in this simple soup.

Serve

Serve with the fresh coriander leaves.

Make-ahead

Re-heat in a pot over a low heat until just hot.

Store

Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

You can substitute the chicken with egg (I'd make a thin omelette and add that sliced). Use a vegetable broth to replace the chicken broth.

Onion and garlic-free

Omit garlic and/ or onion. You can add in a tablespoon of garlic oil if that is tolerated.

Vary the veggies

Feel free to tailor this to suit the veggies your family enjoys or whatever you have available in the fridge.

Like this recipe or have a question? Post it in the comments below.

celery flavor pasta cook chicken peas black pepper chicken breast rice thyme boil calorie bay leaf sodium instructions

Anzac Cookie Dough Bliss Balls

April 22, 2020 | After School Snacks, No-bake Sweets, Members only

These Anzac Cookie Dough Bliss Balls are quick and easy to create and perfect if you don’t feel like turning the oven on to bake, but are craving classic Anzac biscuit flavours! I must admit to loving eating the dough of Anzacs when I’m baking them, so these are an extension of that really (just…

Claim your discount now!

Already a member? Log in here

Tuscan Vegetable Soup

April 22, 2020 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This Tuscan vegetable soup is a hearty and wholesome dish, packed with seasonal vegetables and Mediterranean flavours. It’s a great way to enjoy a nourishing, plant-based meal that is both comforting and filling. Perfect for a cozy dinner or a light lunch, this soup pairs beautifully with crusty sourdough bread and can be easily adapted to suit your taste or dietary needs.

It’s great to make ahead and even freeze and my meat loving family surprisingly love this dish. It’s super easy to make and I hope you love it too.

PS – learn how to make the incredible, crusty sourdough pictured in THIS sourdough baking tutorial (one of many fabulous inclusions in the Well Nourished Family membership).

Health benefits

Loaded with nutrient-rich ingredients like kale, cannellini beans, and a variety of fresh veggies, this soup is a great source of fibre, vitamins, and minerals. The cannellini beans and kale are great sources of iron and the acidity from the tomatoes and lemon juice helps to improve the absorption of iron which makes it a great meal for vegetarians. The beans also provide plant-based protein, while the olive oil and garlic offer healthy fats and immune-boosting benefits.

Ingredients

This recipe uses simple, fresh ingredients like onions, clove garlic, fennel, carrots, zucchini, and cannellini (white beans), all cooked in a fragrant vegetable broth or stock with rosemary and sage. The addition of kale or baby spinach leaves provides a nutritional boost, and a hint of lemon zest and juice adds brightness to the rich flavours. Grated parmesan and a drizzle of extra virgin olive oil tie everything together for a satisfying finish.

How to make Tuscan vegetable soup

Start by heating olive oil in a large pot over low heat and sauté the large onion, garlic cloves, fennel, carrots, tomatoes, rosemary, and sage for 10 minutes. Then, add the zucchini, vegetable stock, cannellini beans, and seasoning. Let the soup simmer for 10-15 minutes until the vegetables are soft. Turn off the heat and stir in the kale or spinach, allowing it to wilt. Finish with lemon zest, a squeeze of lemon juice, and a drizzle of olive oil. Serve with grated parmesan and a slice of crusty sourdough. There’s just so much nutrition in this easy to make soup!

Serving suggestions and how to store

This soup is best served hot, with a generous sprinkle of parmesan cheese and a slice of toasted sourdough bread on the side. Leftovers store well in the fridge for up to three days or the freezer for up to three months. Just reheat gently on the stovetop when you’re ready to enjoy it again.

Vary this Tuscan vegetable soup to suit your dietary needs

For a meaty twist, add a few rashers of bacon or swap the vegetable stock for chicken bone broth. If you need a garlic-free option, use garlic-infused oil or omit the garlic altogether. For those avoiding onions, simply leave out the onion and enjoy a delicious soup without it. If you’re kids don’t like this chunky style of soup, feel free to puree it with a blender.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more easy to make, delicious healthy soup recipes, click HERE.

This Tuscan Vegetable Soup is a delicious, iron rich vegetarian meal. The cannellini beans and kale are great sources of iron.

Print Recipe

4.60 from 30 votes

Tuscan Vegetable Soup

This Tuscan Vegetable Soup is a delicious, iron rich vegetarian meal. The cannellini beans and kale are great sources of iron and the acidity from the tomatoes and lemon juice helps to improve the absorption of iron.

Prep Time15

Cook Time30

Total Time45

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 tbsp extra virgin olive oil
1 onion/s – large and diced
3 clove/s garlic – peeled and sliced
1 bulb/s fennel – small bulb, diced
2 carrot/s – large and diced
2 vine ripened tomatoe/s
1 tbsp fresh rosemary leaves – chopped
½ tsp fresh sage leaves (¼ tsp dried)
1 zucchini/s – diced
750 ml vegetable stock
Sea salt and freshly ground black pepper – to taste
850 g can cannellini beans or (2 cups), drained and rinsed
100 g kale – bunch or spinach leaves
1 lemon/s
2 tbsp extra virgin olive oil – extra virgin
50 g parmesan cheese – grated to serve

Instructions

In a large pot heat the olive oil over a low heat and add the onion, garlic, fennel, carrots, vine ripe tomatoes, rosemary, sage. Sweat with the lid on over a low heat for 10 mins.
Add the zucchini, stock, cannellini beans and seasoning. Bring to a slow simmer for 10-15 minutes until the vegetables have softened nicely.
Turn off the heat and stir in the kale or spinach and allow to sit for 5 minutes and wilt.
Add the zest of one lemon and the juice of half. Drizzle over the olive oil and serve with parmesan and crusty sourdough.

Notes

Tip

Add a 6–7 cm strip of parmesan rind with the broth. It adds a lovely flavour (remove to serve).

Make it meaty

Feel free to add in 2-3 rashers of bacon if it is appealing. This is also lovely made with chicken bone broth or stock.

Garlic-free

Replace the garlic with garlic oil (if tolerated) or omit.

Onion-free

Omit the onion.

Love this nourishing and delicious soup, let me know in the comments.

Healthy Tuna Patties

April 15, 2020 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Vegetarian, Healthy Lunchbox, After School Snacks, Savoury Snacks, Members only

These healthy Tuna Patties are a delicious and versatile option for a light meal or snack. Made with simple ingredients like potato, tuna, and fresh herbs, they’re crispy on the outside, tender on the inside, and perfectly paired with a sauerkraut mayonnaise. These Tuna Patties are from a recipe I created for EatWell Magazine as…

Claim your discount now!

Already a member? Log in here

Vegetable Parmesan Thyme Croquettes

April 14, 2020 | Make-ahead Meals, Vegetarian, Healthy Lunchbox, After School Snacks, Savoury Snacks, Members only

These vegetable parmesan thyme croquettes are a delicious way to enjoy a veggie-packed snack or side dish. Paired with a creamy garlic aioli, they will please any crowd. I often make these Vegetable, Parmesan, Thyme Croquettes for a quick lunch or light meal when I have vegetables to use up. You can vary the vegetables…

Claim your discount now!

Already a member? Log in here

Spiced Carrot and Coconut Salad

April 14, 2020 | Vegetarian, Members only, Salads, Side dishes

This spiced carrot and coconut salad is a simple yet delicious dish that pairs beautifully with a range of meals. In Sri Lanka, curries are always served with various accompaniments which compliment their flavour. This zesty Spiced Carrot and Coconut Salad is somewhere between a ‘sambol’ and a ‘mallung’ and the perfect side for any…

Claim your discount now!

Already a member? Log in here

Pastitsio

April 8, 2020 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals, Vegetarian

This is my healthy take on a Greek lasagna classic, Pastitsio. Instead of a cheesy béchamel sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese. It can also be made with beef mince (ground beef) if you prefer, but personally prefer to use lamb mince. This dish is a Mediterranean-inspired comfort food, perfect for family meals or gatherings, combining warming spices and wholesome ingredients.

Health benefits

With protein-rich lamb, nutrient-dense veggies, and Greek yoghurt, Pastitsio provides iron, fibre, calcium and essential vitamins. The use of olive oil and spinach further enhances its healthy and anti-inflammatory benefits.

Ingredients

Traditional spices like cinnamon, oregano, and mixed spice flavour the lamb sauce, which is then layered with a creamy topping made from yoghurt, tahini, and Parmesan. Pasta binds the layers together, creating a savoury, filling meal.

How to make this healthy pastitsio recipe

To make this Greek pastitsion recipe, sauté onions and garlic cloves, then brown the ground lamb with spices. Add tomato passata, veggies, and broth, simmering to meld flavours. Cook the pasta, combine it with the meat sauce, and transfer to a baking dish. Blend the topping ingredients, pour over the pasta, and finish with Parmesan and pine nuts before baking.

Serving suggestions and how to store

Serve with fresh parsley and a leafy salad for balance. Store leftovers in the fridge or freezer in an airtight container, reheating in a low oven. This dish also works well for prep ahead meal prep.

Vary this healthy pastitsio to suit your dietary needs

This dish is already gluten-free if using the rice quinoa pasta. For dairy-free, swap the topping with a dairy-free bechamel and use nutritional yeast instead of Parmesan. Go vegetarian by substituting lentils for lamb. Make it nut-free by omitting the pine nuts, and adjust the veggies based on what’s in your fridge!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements.

For more easy to make, delicious heathy meal recipes, click HERE.

A healthier and lighter take on a Greek classic Pastitsio. Instead of a rich cheesy sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese.

Print Recipe

4.91 from 22 votes

Pastitsio

A healthier and lighter take on a Greek classic Pastitsio. Instead of a rich cheesy sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese.

Prep Time20

Cook Time40

Total Time1

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 tbsp extra virgin olive oil - extra virgin
1 red onion/s - diced
4 clove/s garlic - diced
600 g lamb mince
1 ½ tsp ground cinnamon
1 tsp mixed spice
1 bay leaf/s
1 tsp dried oregano
60 ml red wine
1 zucchini/s - diced into 1 cm pieces
2 carrot/s - diced into 1 cm pieces
700 g tomato passata (puree)
125 ml chicken broth or stock
Sea salt and freshly ground black pepper - or to taste
30 g baby spinach - chopped (1 cup)
250 g rice quinoa penne pasta (or any pasta that suits)

Topping

1 clove/s garlic
500 g natural, Greek or coconut yoghurt - or greek yoghurt (2 cups)
2 tbsp hulled tahini
1 egg/s
1 tsp sea salt
ground black pepper
25 g parmesan cheese - grated (¼ cup)
2 tbsp pinenuts
¼ bunch/s fresh parsley leaves - approx. 1 handful, finely chopped

Metric - US Customary

Instructions

Heat the olive oil over a medium heat and add the onion. Sauté for a couple of minutes.
Add the garlic and lamb mince, sauté to brown the mince.
Add the cinnamon, mixed spice, bay leaf and oregano and cook for a minute until you smell their fragrance.
Turn the heat up to high and add the red wine (it should sizzle and reduce quickly and remove the alcohol).
Reduce the heat and add the tomato passata, broth, zucchini, carrots and seasoning.
Cover and simmer with the lid ajar for 15-20 minutes.
Pre-heat you oven to 180°C/ 350°F fan-forced.
While the sauce is simmering, boil the penne.
Once it is almost cooked, drain and rinse the pasta and mix in with the sauce and the baby spinach.
Place into an oven proof serving dish.
In a food processor or by hand, grate cheese and set aside.
Then blend the garlic, yoghurt, tahini, sea salt, pepper and egg on a low speed to just combine.
Pour this over the sauce/ pasta mix, top with the grated parmesan and pine nuts.
Bake for 10-15 mins or until the cheese is melted and the top is browned.

Serve

Sprinkle with the chopped parsley leaves and serve with a green, leafy salad.

Thermomix

I chop the onion and garlic in the Thermomix but cook it all in a pan. I find it cooks better that way, not as sloppy as cooking in the Thermomix. I then use it to grate the cheese and make the topping sauce.

Store

Store in an airtight container in the fridge or freezer.

Make ahead

Re-heat in a low oven until just hot.

Notes

Dairy Free

Make two cups of this Dairy-free Bechamel Sauce to replace the yoghurt. Replace the Parmesan cheese with a generous sprinkling of nutritional yeast flakes and a little bit of salt.

Onion and garlic-free

Replace the onion with a small fennel bulb and the garlic a pinch of chilli flakes.

Vegetarian

Replace the mince with 2 cans of brown lentils (drained and rinsed). Choose vegetable broth.

Nut-free

Omit the pine nuts.

Wine free

Replace the wine with broth or stock (and a tsp of vinegar).

Different vegetables

Feel free to switch up the veggies to suit your supplies and tastes.

I'd love to hear how you like this recipe. Post a comment below and rate this recipe, thanks so much.

Baked Potatoes with Tuna Mayonnaise

April 7, 2020 | Budget Friendly, Fish & Seafood, Vegetarian, After School Snacks, Members only

Baked potatoes with tuna mayonnaise are a quick and delicious meal that combines creamy tuna filling with a fluffy potato base. Perfect for busy weeknights or when you need a simple, satisfying dish, this recipe is easy to customise with your favorite toppings. When I can’t be bothered cooking, or I’m using the last of…

Claim your discount now!

Already a member? Log in here

Heathy Lamb Korma with Spiced Cauliflower Rice

April 7, 2020 | Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

This slow cooked Healthy Lamb Korma with Spiced Cauliflower Rice is one of my favourite ways to eat lamb. Despite the long list of ingredients, this dish is actually very easy to make and is a beautifully spiced, delicious meal. It’s also a great curry to introduce to young kids as there’s no heat. For…

Claim your discount now!

Already a member? Log in here

Tuna Tomato Penne (one pot)

April 1, 2020 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pasta and Noodles, Fish & Seafood, Vegetarian, Members only

This Tuna Tomato Penne (in one pot) is a delicious, healthy easy to make meal. You don’t have to pre-cook the pasta which makes for one less thing to wash up. I also love the consistency of the sauce when the pasta is cooked in it. Best of all this can be easily varied to…

Claim your discount now!

Already a member? Log in here

Sri Lankan Fish Curry

March 31, 2020 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Vegetarian, Members only

Sri Lankan Fish Curry is a delicious dish that combines tender fish with a rich, spiced coconut cream sauce. The curry’s balance of spices, including cumin, coriander, and turmeric, creates a warm and comforting dish perfect for any occasion. This recipe is easily adaptable, allowing you to switch up ingredients based on your preferences and…

Claim your discount now!

Already a member? Log in here

Pork and Apple Sausage Rolls

March 24, 2020 | Budget Friendly, Make-ahead Meals, Pork recipes, Freezable Meals, Healthy Lunchbox, After School Snacks, Savoury Snacks

A tasty sausage roll always goes down well at anytime. These Pork and Apple Sausage Rolls offer a delicious combination of savoury pork and sweet Granny Smith apples, wrapped in flaky puff pastry. They’re perfect for snacks, parties, or a quick meal. The hint of mustard and thyme brings an aromatic depth, making these rolls irresistible.

They can also be made ahead and simply baked just prior to serving – which is perfect for entertaining or make-ahead meals.

Health benefits

Packed with pork mince, grated vegetables, and baby spinach, these sausage rolls are a protein rich meal or snack and a great way to sneak in some extra nutrients. Spinach adds iron, while apples contribute fibre and a touch of sweetness, balancing the savoury flavours. These are packed with nutrition and additive free unlike so many store-bought sausage rolls.

Ingredients

The key ingredients include free-range pork mince, Granny Smith apples, and flaky puff pastry sheets. Grated carrot and baby spinach add texture and colour, while mustard and thyme provide a punch of flavour.

How to make Pork and Apple Sausage Rolls

The instructions for making these sausage rolls is simple. Preheat your oven. Grate the garlic clove, onion, apple, carrot, and spinach, mix them with the ground pork, dried thyme leaves, mustard, and seasoning (salt and pepper) in a large bowl. Spread the pork mixture along the centre of puff pastry strips, roll them up, brush with milk and sprinkle chia seeds (or poppy seeds or sesame seeds) on top. Bake on a baking tray lined with baking paper (parchment paper) until golden brown.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Turn them into rissoles or patties

You can make these into rissoles or patties by shaping the meat filling into balls, flattening and cooking on the BBQ or in a pan.

Serving suggestions and how to store

Serve these sausage rolls warm with tomato chutney or sauce. They are great party snacks or lunchbox treats. To store, refrigerate or freeze them before baking for a quick option later. Leftovers can be stored in the fridge or frozen in an airtight container.

Vary these pork and apple sausage rolls to suit your dietary needs

For gluten-free sausage rolls, use gluten-free puff pastry. To make them dairy-free, skip the milk brushing. For an onion and garlic-free version, swap them with finely diced fennel and a pinch of chilli flakes. You can also use chicken or turkey mince for a lighter alternative.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more easy to make, healthy sausage roll recipes, click HERE.

These Pork and Apple Sausage Rolls are complete with a serve of fruit and veggies and so simple to make. Perfect for entertaining or a yummy snack.

Print Recipe

4.83 from 29 votes

Pork and Apple Sausage Rolls

These Pork and Apple Sausage Rolls are complete with a serve of fruit and veggies and so simple to make. Perfect for entertaining or a yummy snack.

Prep Time20

Cook Time30

Total Time50

Course: Appetizer, Snack

Servings:

Author: Georgia Harding

Ingredients

1 clove/s garlic - peeled
1 red onion/s - peeled
2 Granny Smith apple/s - moisture rung from them
1 carrot/s - small & grated
30 g baby spinach - handful (or alternatively parsley leaves)
½ tsp dried thyme
1 tsp wholegrain mustard
½ tsp sea salt - or to taste
ground black pepper - good grind
500 g free-range pork mince
1 sheet Carême All Butter Puff Pastry - I love the wholemeal spelt puff
2 tbsp milk (of choice) - to brush pastry
1 tsp chia seeds - black

Instructions

Preheat your oven to 200°C/400°F (fan-forced) and line a baking tray with baking paper.
In a food processor grate your garlic, onion, apple, carrot and baby spinach. Alternatively, grate / finely chop by hand.
Mix together with the thyme, mustard, salt, pepper and pork mince until well combined.
Halve the sheet of puff pastry and divide the mince mixture evenly along the centre and length of both halves of the pastry.
Roll and pinch together the seam, placing it face down on the baking tray.
Brush with the milk, sprinkle with the chia seeds and cut into approx. 8 pieces (per log).
Bake for 30 minutes or until the pastry is puffed and golden brown.

Thermomix

Chop the apple 10 seconds, speed 5, wring out the moisture and set aside. Chop the garlic, 5 seconds, speed 4. Add the onion, carrot and baby spinach. Chop 10 seconds, speed 5 (or until grated finely). Add back the apple.
Add the thyme, mustard, seasoning and pork mince and mix reverse, 1 minutes, speed 3.
Continue as above.

Serve

Enjoy immediately with your preferred tomato chutney or sauce.

Make ahead

Make and refrigerate or freeze in an airtight containber until ready to bake.

Notes

MYO pastry

This spelt pastry is perfect for sausage rolls (the savoury version).

Gluten-free

Use a gluten-free pastry for the sausage rolls.

Dairy-free

Omit milk.

Onion and garlic-free

Replace the onion and garlic with finely diced fennel (from half a small bulb) and a pinch of chilli flakes.

Chicken or turkey

Also delicious with chicken or turkey mince.

Like these? Why not post a comment below or rate this recipe.

Quick Pantry Lentil Soup

March 23, 2020 | Budget Friendly, 30 Minute Meals, Vegetarian, Soups

Sometimes we have to rely on our pantry stores to whip a meal up quickly. This Quick Pantry Lentil Soup is one of my go to meals (along my my Quick and Easy Dhal). I pretty much always have the ingredients in my pantry and it has saved me many times when I’ve been caught short on time and ingredients. Whether you’re looking for a quick lunch or a cozy dinner, this soup delivers a healthy, filling option perfect for any day of the week. It’s quick and easy to make and is a warming, nourishing bowl of plant based goodness.

Health benefits

This soup is packed with plant-based protein and fibre from lentils, making it an excellent choice for supporting digestion and maintaining steady energy levels. The spices like cumin, turmeric, and ginger not only enhance the flavour but also offer anti-inflammatory benefits. Plus, the addition of leafy greens like spinach boosts the nutrient content with essential vitamins and minerals.

Ingredients

This lentil soup recipe uses simple ingredients like extra virgin olive oil, garlic, onions, carrots, celery, and a blend of aromatic spices such as cumin, coriander, and turmeric. Tinned tomatoes and lentils provide texture, while the broth ties it all together. A dollop of full-fat natural yogurt completes the dish for a creamy finish.

How to make this quick pantry lentil soup

Sauté the garlic, onions, celery, carrots, and spices in olive oil, then add the tomato paste, tomatoes, lentils, and broth. Let everything simmer for 20 minutes before adding the spinach, which wilts quickly into the soup. For the Thermomix, chop and cook the ingredients in stages before simmering the soup.

Serving suggestions and how to store

Serve the soup in bowls topped with a dollop of yogurt for a creamy finish. It’s perfect for a quick lunch or dinner and pairs nicely with crusty bread. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for later use. To reheat, simply warm on the stove over low heat until hot.

Vary this quick pantry lentil soup to suit your dietary needs

This soup is highly versatile. For a garlic-free version, simply use garlic oil or omit it altogether. You can also swap the yogurt for coconut yogurt to make it dairy-free (and vegan) or skip it entirely. For those who can’t tolerate onions, replace them with fennel or leave them out and still enjoy a delicious meal.

For more delicious, easy to make healthy soup recipes, click HERE.

This Quick Pantry Lentil Soup has basic ingredients found in your pantry, this delicious & nutritious soup will easily become a staple meal.

Print Recipe

4.92 from 23 votes

Quick Pantry Lentil Soup

This Quick Pantry Lentil Soup has basic ingredients found in your pantry, this delicious and nutritious soup will easily become one of your go to meals.

Prep Time10

Cook Time20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 tbsp extra virgin olive oil – extra virgin
4 clove/s garlic – minced
1 onion/s – diced
1 stick/s celery – finely chopped
1 carrot/s – diced
2 tsp ground cumin
2 tsp ground coriander
2 tsp ground ginger
2 tsp garam masala
½ tsp ground turmeric
1 tbsp tomato paste
400 g diced tinned tomatoes
800 g can brown lentils – (or any lentil of your choice) rinsed, drained
500 ml stock or broth – your choice of chicken or vegetable
½ tsp sea salt – or to taste
50 g baby spinach – or kale or silverbeet
200 g natural, Greek or coconut yoghurt – to serve

Instructions

In a medium size pot, add the olive oil, garlic, onion, celery, carrot and spices and saute for 4 minutes over a moderate heat.
Now add the tomato paste, tomatoes, lentils and broth or stock. If using homemade broth add an extra ½ tsp of sea salt. Bring to a simmer for 20 minutes.
Add in the spinach and stir for 1 minute until it wilts.

Thermomix

Start with chopping the garlic – 3 sec, speed 6.
Then add the onion and celery and chop, 4 seconds speed 5. You can add in the carrot here too, but I prefer to dice it.
Add the spices and olive oil and cook 4 minutes, 100, speed 1.
Now add the tomato paste, tomatoes, lentils and broth or stock. If using homemade broth add an extra ½ tsp of sea salt. Cook 20 minutes, 100, speed 2.

Serve

Divide between four bowls, and serve with a blob of yoghurt.

Store

Store in an airtight container in the fridge or freezer.

Make ahead

Re-heat in a pot over a low heat until just hot.

Notes

Onion-free

Leave out or replace with a small bulb of fennel.

Garlic-free

Leave out or replace with a tablespoon garlic oil.

Dairy-free

Leave of the yoghurt or replace with coconut yoghurt.

This is one of my go to meals in the cooler months. Love to receive your thoughts and comments too (if you could also rate this recipe I’d be extra appreciative).

Already a member? Log in here