Oriental Lentil Soup with Peppers, Tomatoes & Ginger

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Orientalische Linsensuppe mit Paprika, Tomaten & Ingwer
Frisch fruchtige Linsensuppe mit viel leckerem Gemüse, cremigem Mandelmus & warmen orientalischen Gewürzen. Wärmend, stärkend & genau das richtige für die kalte Jahreszeit.
Prep Time
10 mins
Cook Time
35 mins
1 hr
Total Time
45 mins
Course Tags: Dinner, Lunch, Soup
Cuisine Tags: Indian
Tags: glutenfrei, Linsen, plant-based, vegan, vegetarisch
  • 160 g rote Linsen
  • 1 EL Kokosöl
  • 1 Zwiebel, gewürfelt
  • 2 Knoblauchzehen, gewürfelt
  • 5 cm frischer Ingwer, geschält & gewürfelt
  • 2 TL Ceylon Zimt
  • 1/2 TL Kurkuma
  • 1/2 TL Koriander
  • 1/4 TL Pfeffer
  • 3 kleine Karotten, in Scheiben
  • 500 g Kirschtomaten, halbiert
  • 2 Paprikaschoten, entkernt & geschnitten
  • 750 ml Gemüsebrühe
  • 1 EL Kokosblütenzucker*
  • 1 EL Hefeflocken
  • 2 EL Mandelmus
  • 1 Prise Salz
  • Kokosjoghurt
  • geröstete Kerne
  1. Weiche die Linsen in 1/2 Liter Wasser ein und lass sie ca. 1 Stunde stehen.

    (Noch besser ist es, du weichst sie bereits am Vorabend ein und lässt sie über Nacht stehen.)

  2. Erhitze das Kokosöl in einem großen Topf über mittlerer Hitze und gib Zwiebel-, Knoblauch- & Ingwerwürfel hinein. Lass alles unter Rühren ein paar Minuten anschwitzen und gib dann die Gewürze dazu. Rühr solange weiter, bis alles anfängt intensiv zu duften.

  3. Füge die Tomaten hinzu und lass sie ein paar Minuten köcheln und weich werden. 

  4. Spül die Linsen in einem Sieb ab und gib sie zusammen mit den Karotten und Paprika in den Topf. Lösch alles mit der Gemüsebrühe ab, rühr gut um und lass die Suppe für 30 Minuten köcheln.

  5. Nimm den Topf vom Herd und pürier die Suppe mit einem Pürierstab gut durch. 

  6. Gib bei Bedarf den Kokosblütenzucker dazu und zum Schluss noch Hefeflocken und Mandelmus. Gegebenenfalls mit Salz abschmecken und genießen.

*Die Menge hängt von der Süße der Tomaten und der Paprika ab. Bei besonders süßem Gemüse (oder wenn du es nicht so lieblich magst) kannst du den Zucker auch weglassen.
Wann immer möglich, verwende ich Produkte in Bio-Qualität. Das ist nicht nur viel besser für die Gesundheit, sondern auch für die Umwelt. 🌍💫💚
Today I will share one of my favorite autumn soup recipes with you.
A recipe for an oriental Lentil Soup with Peppers, Tomatoes & Ginger.
What do you think?
Could this please that belly of yours?

This soup is nothing like the gray-brown lentil stew, in which usually a thick bacon rind is swimming (which you may or may not still remember from your grandparents). Oh no, don’t you worry, my friend! Luckily there are one million different ways to prepare lentils quite differently. 🧡

I was inspired by Indian Dals (or is it Dhals or Daals? 🤔) and created this fruity, light and aromatic lentil soup. Not only does it have a great vibrant color, it’s also packed with good ingredients and fresh vegetables.

Lentils have a very high nutrient density and also provide valuable plant-based protein. Peppers and tomatoes bring vitamins and minerals into your soup. Above all, they are full of vitamin C and B vitamins as well as potassium, magnesium, zinc and calcium. And the tomatoes also contribute to lycopene, which can be better absorbed by the body after heating. Lycopene is a phytochemical with antioxidant properties, which i.a. is very good for your skin and strengthens its resistance. The spices provide an oriental aroma and by the way stimulate your digestion.

Just the right soup for cold autumn days. As there are a lot of them right now. 🍁🌬

It is best to soak the lentils in plenty of water for at least one hour (or even overnight). You should really treat yourself to this little extra effort, because by soaking the phytic acid in the lentil is reduced. This is important because phytic acid otherwise binds minerals such as calcium, magnesium or iron in your stomach and intestine and then these are no longer available to the body. Phytic acid is therefore also called Antinutrient.

In addition, lentils get generally more wholesome by soaking them and the risk of flatulence is reduced. It’s best to pour away the soaking water and rinse the lentils well before cooking. And you’re ready for your wholesome, healthy & tasty soup pleasure.

So, what are you waiting for? It’s always the right time for a bowl of fragrant & warming lentil soup, especially in November (or actually the whole winter time, right?). Add a dollop of coconut yoghurt to the soup before serving and sprinkle some of my crispy roasted seed mix over it. Simply delicious! 🧡✨🍅 Enjoy! xo, Romy

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5 from 1 vote
Oriental Lentil Soup with Peppers, Tomatoes & Ginger
Fresh & fruity lentil soup with lots of delicious veggies, creamy almond butter and warm oriental spices. Warming, invigorating & just right for the cold season.
Prep Time
10 mins
Cook Time
35 mins
Soaking time
1 hr
Total Time
45 mins
Course Tags: Dinner, Lunch, Main Course, Soup
Cuisine Tags: Indian
Tags: gluten-free, lentils, plant-based, vegan, vegetarian
  • 1 cup red lentils
  • 1 Tbsp coconut oil
  • 1 onion, diced
  • 2 garlic gloves, diced
  • 1 thumb fresh ginger, peeled & diced
  • 2 tsp ceylon cinnamon
  • 1/2 tsp turmeric
  • 1/2 tsp coriander
  • 1/4 tsp pepper
  • 3 small carrots, thinly sliced
  • 18 oz cherry tomatoes, halved
  • 2 bell peppers, cored & chopped
  • 3 cups vegetable stock
  • 1 Tbsp coconut blossom sugar*
  • 1 Tbsp Nutritional Yeast
  • 2 Tbsp almond butter , (100% almonds)
  • pinch of salt
  • coconut yoghurt
  • roasted seeds
  1. Soak the lentils in 2 cups of water and leave them for about 1 hour.

    (It's even better to already soak them the night before and leave them overnight.)

  2. Heat the coconut oil in a large saucepan over medium heat and add onion, garlic & ginger. Sautée for a few minutes while stirring and then add the spices. Keep stirring until everything starts getting fragrant.

  3. Add the tomatoes and let them soften and simmer for a few minutes.

  4. Rinse the lentils in a colander and add them to the pot along with the carrots and peppers. Pour in the vegetable stock, stir well and let it simmer for 30 minutes.

  5. Take the pot off the stove and blend the soup well with a hand blender.

  6. If necessary, add the coconut blossom sugar and finally nutritional yeast flakes and almond butter. Taste, perhaps season with a little extra salt and enjoy.

* The amount depends on the sweetness of the tomatoes and peppers. For really sweet vegetables (or if you don't like it too sweet) you can reduce or just leave out the sugar.
I always choose organic produce whenever possible. It’s not only better for my health (and yours, too), but also for our environment. 🌍💫💚

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1 comment

Yvonne Banaski Tuesday January 28th, 2020 - 12:25 PM
Hallo, vielen Dank, für das Rezept. :) Ich habe es bei meiner Birthdayfeier gekocht und es kam super an. Allerdings hatte ich den Schritt mit dem Pürieren übersehen, sodass es mehr ein Eintopf war, aber, auch das hat mega lecker geschmeckt. Werde es bestimmt mal wieder machen und dann mit pürieren. ;) :) Viele Grüße, Yvonne

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