WINTER PANTRY SERIES

Warming Red Lentil
& Vegetable Soup

A simple winter recipe built from Organic Instinct pantry staples

A cosy meal built from pantry staples

When the weather cools down, the best meals are often the simplest: one pot, a handful of reliable pantry ingredients and plenty of vegetables. This red lentil and vegetable soup is warming, family-friendly and easy to prepare ahead for lunches or busy weeknights.

The recipe uses Organic Instinct pantry staples including organic red split lentils, organic chopped tomatoes, Nutra Organics vegetable broth, Simply Organic spices and Celtic sea salt. The result is a comforting soup with a transparent ingredient list and no added sugar.

Simple pantry staples and fresh vegetables form the base of this winter soup.

The recipe

Ingredients

• 2 tbsp Every Bit Organic Olive Oil

• 1 brown onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, crushed

• 1 tsp Simply Organic Cumin

• 1 tsp Simply Organic Turmeric

• 1 Simply Organic Bay Leaf

• 1½ cups Honest to Goodness Organic Red Split Lentils, rinsed

• 1 can Ceres Organics Chopped Tomatoes 400g

• 1 tbsp Nutra Organics Vegetable Broth Garden Veggie

• 1 litre water

• 2 cups baby spinach

• Juice of ½ lemon

• To taste: Honest to Goodness Celtic Sea Salt - Fine

• To taste: Simply Organic Black Pepper Medium Grind

Method

1. Heat the olive oil in a large saucepan over medium heat.

2. Add the onion, carrots and celery. Cook for around 5 minutes, until they begin to soften.

3. Add the garlic, cumin, turmeric and bay leaf. Stir for 1 minute until fragrant.

4. Add the rinsed lentils, chopped tomatoes, vegetable broth powder and water. Stir well.

5. Bring to the boil, then reduce the heat and simmer uncovered for 20 to 25 minutes. Stir occasionally so the lentils do not catch on the base of the saucepan.

6. Stir through the baby spinach and lemon juice. Remove the bay leaf.

7. Season lightly with Celtic sea salt and black pepper. Add a little extra water if you prefer a thinner consistency.

Simmer gently until the lentils soften and the soup becomes naturally thick.

What nutrients does this soup provide?

This soup brings together legumes, vegetables, leafy greens and olive oil. Rather than focusing on one ‘superfood’, its strength comes from the combination of ingredients.

Plant-based protein and dietary fibre

Red lentils provide plant-based protein as well as soluble and insoluble dietary fibre. Fibre supports normal bowel function and helps make the meal satisfying, while protein contributes to the growth and repair of body tissues.

Iron, folate and magnesium

Legumes are useful sources of non-haem iron, folate and magnesium. Iron supports oxygen transport in the body, while folate is needed for normal cell division. Spinach also contributes folate and magnesium.

Vitamin C to support iron absorption

Tomatoes, spinach and lemon contribute vitamin C. Pairing vitamin C-rich foods with plant sources of iron can help the body absorb more non-haem iron.

Beta-carotene and lycopene

Carrots provide beta-carotene, which the body can convert to vitamin A. Tomatoes provide lycopene, a naturally occurring carotenoid responsible for their red colour.

Unsaturated fats

Olive oil contributes unsaturated fats and helps carry flavour throughout the soup. Using a measured amount keeps the recipe balanced while still giving it a satisfying texture.

Recognisable wholefood ingredients make every addition to the pot easy to understand.

Why these ingredients are a more transparent choice

The lentils are the foundation, not a filler

Honest to Goodness Organic Red Split Lentils provide the body and texture of the soup. They naturally soften as they cook, so there is no need to rely on flour, starches or cream to thicken the recipe.

The flavour comes from vegetables and spices

Onion, carrot, celery, garlic, tomato, cumin, turmeric and bay leaf build flavour gradually. Simply Organic’s cumin and turmeric are single-ingredient organic spices, allowing you to see exactly what is being added to the pot.

You control the broth and salt

Using one tablespoon of Nutra Organics Vegetable Broth Garden Veggie adds savoury depth without overwhelming the other ingredients. Salt is added only at the end, making it easier to adjust the final flavour. Celtic sea salt is still a source of sodium, so more is not necessarily better.

There is no added sugar

The soup receives gentle natural sweetness from carrots and tomatoes. No honey, refined sugar or sweetened sauce is required.

The ingredient list stays easy to understand

Making soup from scratch means you choose every component. That can be helpful for households looking to avoid particular additives or simply reduce their reliance on highly processed convenience meals. Always read the current product label if you are managing an allergy or specific dietary requirement.

Easy variations

• Make it creamier: blend two cups of the cooked soup, then stir it back into the pot.

• Add more vegetables: include diced zucchini, pumpkin, sweet potato or cauliflower.

• Increase the greens: replace the spinach with chopped kale or silverbeet.

• Add heat: finish with a small pinch of Simply Organic Crushed Hot Red Pepper.

• Serve it differently: top with natural yoghurt, parsley or a drizzle of olive oil.

Storage

Cool leftovers promptly and store in an airtight container in the refrigerator for up to three days. Reheat until steaming hot. The lentils will continue to absorb liquid, so add a splash of water when reheating. The soup can also be frozen in individual portions for up to three months.

Shop the winter pantry

Find the lentils, organic tomatoes, vegetable broth, herbs, spices, olive oil and Celtic sea salt used in this recipe at Organic Instinct.

Shop at organicinstinct.net.au

Australia-wide shipping is available, with free delivery on orders over $99. New customers can receive 10% off their first order.