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Red Velvet Soup

red velvet soup

When it comes to getting lots of nutrients into one dish, this Red Velvet Soup is the perfect way to do it.

Within reason there’s no limit to how much goodness you can blend into any recipe and you can also mix in supplements without compromising the taste. Choosing to prepare soup is also a great way to make a lot of food with minimal fuss – which is perfect when you’ve got many mouths to feed at dinner time!

Red Velvet Soup

This tasty dish takes just five minutes to prep for and a further 40 to cook, meaning you can easily make it fresh in the evening. My eight year old calls this his “favourite meal in the whole wide world” and he can easily polish off seconds and then thirds if there’s any left! To see what all the fuss is about and make some yourself, you’ll need the following ingredients:

  • 2 tbsp. of unrefined virgin coconut oil
  • 1 & 1/2 tsp. of cumin seeds
  • 1 & 1/2 tsp. of black mustard seeds
  • 1 onion, chopped
  • 1 tbsp. of fresh ginger, grated
  • 2 tsp. of turmeric
  • 2 tsp. of ground cumin
  • Pink Himalayan salt
  • 2 cups of chopped tomatoes
  • 8 cups of veggie stock
  • 2 cups of red lentils, rinsed
  • 1 cinnamon stick
  • 1/2 a lime, freshly squeezed
  • 1/2 tsp. of agave nectar
  • 1/4 cup of chopped coriander, to garnish


To begin, heat the coconut oil at medium heat in a large pan and add only the mustard and cumin seeds. Sauté the contents of the pan until they begin to pop and then quickly include the onion, ginger, turmeric, ground cumin and a pinch of the salt.

Continue to sauté for a further two or three minutes and then chuck in the two cups of chopped tomatoes and an additional quarter tablespoon of salt. Now give your ingredients a quick stir and continue to sauté for another two minutes.

Now you can include your first half cup of veggie stock and cook until the liquid is reduced by approximately a half. When you can see that this has happened, it’s time to add the red lentils and stir well before adding the remaining seven and a half cups of stock and the cinnamon stick. Next you must turn the heat up to bring your concoction to the boil and then lower the heat again before covering and allowing to simmer for a good 30 minutes.

After 30 minutes the lentils should be tender so you can now add another quarter tablespoon of the Pink Himalayan salt and leave to simmer again for another five minutes. Now you can remove the cinnamon stick and stir in the juice of your lime and the agave nectar. Then it’s time for the fun part, blending it all up! Pour the entire contents of the pan into your blender and blitz it until it’s smooth.

You can now serve into bowls, garnish with the chopped coriander and enjoy!

Red Velvet Soup Nutrition

The combination of everything in this recipe will do great things for your energy levels as well as providing many other health benefits.

Red lentils in particular are often spoken of as a super food with anti ageing properties. They are incredibly rich in protein and fibre as well as containing high levels of manganese, iron, potassium and vitamin B1. Including red lentils in your diet is a fantastic way to lower cholesterol whilst also maintaining blood sugar levels.

As we already know, turmeric is brilliant for the system. What’s more, cumin, coriander and ginger are also amazing ways to give the body a subtle boost. The chopped tomatoes bring a happy dose of lycopene to the table, which research suggests prevents many types of cancer.

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This Post Has 36 Comments

  1. Thank you for dropping into my blog! Now following yours as am liking the nutrient ricH recipes! We are slightly concerned with this in our house as my 1 year is having to be dairy free as cows milk allergy along with sesame. being normally a dairy rich cook I am hoping your recipes will give me some inspiration!

  2. Sounds good, but what other oil can I use in this? I don’t think I’d use coconut oil for much else so I’d rather not purchase something I rarely use (I’m not a coconut fan). Also, can I leave out the agave nectar – again not something I’d use much.

    1. Fine to use another oil then or even just water in place of the oil . the seeds will still pop and the onion will soften. And yes, you can def. leave out the agave – maybe try coconut palm sugar instead?

      1. Thank you so much! I’m so glad you enjoyed it. It has been an unexpected bonus that people have been telling me about their choice of cinnamon. One gal told me that she uses a cinnamon that is a combination of 4 cinnamons and one of them is Ceylon. Who would have guessed that they would be sold in a combination?

  3. Hi Julie, I love your recipes and think you have a terrific thing going here. My daughter is 5 and has always been a terrific eater and loves vegetables and great food (whew!). She saw the picture of this soup and insisted that she needs it in her life 🙂 We will definitely be trying your recipes all the way up here in Sequoia National Forest in CA. Thank you for exploring my blog too, and happy living (and eating!!)

      1. We haven’t made it yet, but plan to when we get to upstate NY as we are on a family roadtrip. She won’t forget, believe me, she KNOWS what she likes to eat! thanks again, I’ll be trying lots of your recipes!

  4. My 4 year old daughter and I just made red lentil soup with coconut oil, curry and tumeric a week ago…simply divine I tell ya! Thanks for visiting my blog, I will be sure to keep up with yours – a woman after my own plant based stomach.

  5. After seeing your healthy blog I am happy to see you have a tiny sweet tooth since you put a like on my red velvet cookies 🙂 Your recipe looks great!

  6. Reblogged this on foodarella and commented:
    Grass, Roots & Grains is a great source for healthy inspiration in the kitchen! My 5 year old daughter glanced over my shoulder and saw the photo of Red Velvet Soup and insisted that we make it because “it looks good and my body needs it”. She’s right, we do need to be filling our bodies with tastiness and energy. Since then I have become quite a fan of Julie Montagu, and her terrific way of presenting food to live by. I am delighted be featuring 2 of her recipes in Foodarella. Cheers! Karen

  7. This sounds wonderful. Thank you for sharing. My husband has Colitis so we are definitely looking to eat as healthily as possible. I look forward to following your blog!

  8. Hi Julie, I enjoy making soups and this looks delicious. Please tell me why coconut oil? Is it different from canola oil? What ingredients are optional? I like the layout of your blog but if you wanted to cook this, it would be nice to have a “printer friendly” link that excluded the photos so you just have ingredients, and cooking instructions to print out. Thanks I have not made any lentil soups before, this might be my first one.

  9. I know this if off topic but I’m looking into starting my own weblog and was wondering what all is needed to get set up? I’m assuming having a blog like yours would cost a
    pretty penny? I’m not very internet smart so I’m not 100% positive.
    Any recommendations or advice would be greatly appreciated.

  10. greetings miss julie! this soup sounds amazing! I will make it soon! enjoying the autumn veg as well…definitely my favourite season!! I’ve just infused my olive oil with fresh lemon!
    thanxamill for all your info
    bestlove nancy xxx

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