Kidspot Kitchen

Kidspot Kitchen

Pick-me-up spicy lentil soup recipe

This spicy lentil soup tastes perfect with a dollop of sour cream and coriander to garnish. Turn it into a vegetarian recipe by changing the stock. Find more on Kidspot New Zealand's recipe finder



  • 2 tbsp olive oil
  • 1 onion, diced finely
  • 2 x 420g of brown lentils or 1 x 420g tin lentils and 1x 420g tin kidney beans
  • 1 x 420g tin chopped/diced tomatoes
  • 1 litre chicken stock (or chicken stock powder mixed with water)
  • ½ tsp tomato paste
  • 2 cloves garlic
  • ½ tsp fresh ginger
  • ½ tsp garam masala
  • A few shakes chilli powder
  • 1 tsp ground cumin
  • 1 tsp coriander/cilantro seeds
  • ½ cup chopped fresh coriander


In a mortar and pestle, mash and combine the tomato paste, garlic, ginger, garam masala, chilli powder, cumin and coriander seeds until it makes a paste.

Fry onion in olive oil in a saucepan or stockpot, add the spice paste, and cook until onions are soft. Add the chicken stock, tomatoes, lentils and beans.

Simmer for 15 minutes. Add chopped coriander/cilantro and simmer for another 5 minutes.

If you want a smoother soup, blend quickly before serving, but you don’t need to.

Spoon up and serve.


  • This is a great soup to make when you’re feeling under the weather – easy to digest, the lentils are highly nutritious and the chilli and other spices will warm you up from the inside.
  • It tastes perfect with a dollop of sour cream, a sprinkle more of coriander to garnish and some toast or crusty bread.
  • This can easily be converted to vegetarian if you use vegetable stock instead of chicken.
  • Try freezing it and saving it for cold nights when you need a fast and wholesome family meal.
  • This recipe was created by Melissa Klemke for Kidspot, New Zealands best recipe finder.


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