Roasted Soup with Red Lentils Cubes

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A creamy roasted vegetable soup blended with chickpeas and cashews, topped with crispy lentil cubes, roasted veggies, and a drizzle of good oil.

Total time, preparing and cooking: Approximately 60 to 90 minutes
Level of Difficulty: Easy 

Ingredients

For the Lentil Cubes:

  • 1 cup (2.5 dl) red split lentils, soaked in 3 cups (7.5 dl) of water
  • 1 tbsp quinoa or rice (optional)
  • A pinch of hing (asafoetida)
  • 1/4 cup (1 dl) nutritional yeast
  • 1 tsp pink salt
  • 1/2 tsp black salt
  • 1 tbsp extra virgin olive oil (EVOO)
  • Oil for frying

For the Soup:

  • 1 medium carrot
  • 1 medium potato
  • 1 cup (2.5 dl) cauliflower florets
  • 1 zucchini
  • 1/2 cup (1 dl) cabbage
  • 1/2 tsp paprika
  • 1/2 tsp black pepper
  • 1/2 tsp herbes de Provence
  • A pinch of oregano
  • 1 vegetable broth cube (I make my own)
  • 1 cup (2.5 dl) cooked chickpeas
  • 10 cashews (about 1/4 cup or 0.5 dl)
  • 2 tbsp evoo

For Garnish:

  • A few roasted or baked vegetable pieces
  • Lentil cubes
  • A drizzle of your favourite oil

Instructions

1. Prepare the Lentil Cubes:

  1. Soak: Wash the lentils, you can add the optional quinoa or rice if you want to have a complete protein, soak them in hot water, and let them rest for about 20 minutes.
  2. Blend: Using a high-speed blender (a stick blender may not be sufficient), blend the lentils, grains, and soaking water. Add salts and nutritional yeast and blend until smooth. If needed, add a splash of water to achieve a thick batter.
  3. Cook: Pour the batter into a saucepan and simmer over low-medium heat, stirring continuously until it thickens into a paste (about 5–7 minutes).
  4. Cool: Spread the mixture evenly onto a flat surface or dish. Let it cool completely until firm (refrigeration helps). This may take from 10 to 20 minutes to an hour. You can start to make the soup while waiting.
  5. Cut and Fry: Cut into bite-sized cubes. Heat oil in a frying pan and fry the cubes until golden brown on all sides. Alternatively, you can bake them or deep fry them. Set aside.

2. Make the Soup:

  1. Preheat the oven to 200°C (390°F).
  2. Cut: Chop the vegetables into similar sizes.
  3. Bake the Vegetables: Arrange the veggies on a baking tray. Toss with paprika, black pepper, herbes de Provence, oregano, a drizzle of olive oil, and salt. Bake for 20–25 minutes, or until tender and lightly golden.
  4. Blend: Transfer most of the roasted vegetables into a pot. Add the broth cube, chickpeas, cashews, and 4 cups (1 L) of water. Use an immersion blender to blend until smooth and creamy. Adjust consistency with more water if needed.
  5. Heat: Simmer the soup on low for about 5 minutes, stirring occasionally. Add another tsp of salt.

3. Assemble and Serve:

  1. Ladle the soup into bowls.
  2. Garnish each bowl with a few reserved roasted vegetables.
  3. Add a handful of lentil cubes.
  4. Drizzle a thin line of your favorite olive over the top.
  5. Enjoy this cozy, nourishing dish! 🌟

Serving Suggestion:

This meal is well-balanced but leans slightly toward carbohydrates. However, it also provides a good amount of protein from the lentils, chickpeas, and nutritional yeast. For a more complete nutritional profile, you can add a side salad with fresh greens or a fermented dish to enhance digestion and probiotic benefits.

Enjoy this wholesome, grounding, and comforting soup with crispy lentil cubes! 🍲✨

Nutritional Information (per serving, based on 4 servings):

  • Calories: ~300–350 kcal
  • Protein: ~12–15 g
  • Carbohydrates: ~28–32 g
  • Fiber: ~8–10 g
  • Sugars: ~5–7 g (natural from veggies)
  • Fats: ~12–15 g
  • Saturated Fat: ~2 g
  • Omega-3 & -6: Trace amounts from EVOO, cashews, and chickpeas

Micronutrient Highlights:

  • Iron: ~3–5 mg (lentils, chickpeas, nutritional yeast)
  • Vitamin A: ~50–60% of daily intake (carrot, zucchini)
  • Vitamin C: ~20–25% of daily intake (cauliflower, cabbage)
  • Magnesium: ~10–12% (cashews, lentils)
  • Zinc: ~10% (chickpeas, cashews)
  • Potassium: ~500–700 mg (potatoes, zucchini, lentils)
  • Folate: High from lentils, chickpeas, and nutritional yeast


Ayurvedic Profile

  • Vata: 🌀 70% – The lentils, olive oil, and roasted vegetables provide grounding nourishment that calms Vata's light, cold, and dry qualities. The warmth and richness of this dish also help balance Vata's tendency to feel ungrounded or scattered.
  • Pitta: 🔥 50% – The slight warmth from the spices like paprika and black pepper supports Pitta, but in moderation. The combination of roasted vegetables and chickpeas provides enough coolness to prevent excess heat, while the olive oil offers a soothing, balancing effect.
  • Kapha: 🌿 60% – The hearty lentils and chickpeas provide sufficient protein and energy to stimulate digestion and balance Kapha's heavy qualities. The spices and roasted vegetables also help prevent the dish from becoming overly heavy, making it moderately beneficial for Kapha.

Effect:

This lentil soup with crispy lentil cubes is a grounding and nourishing meal, perfect for balancing all three doshas when eaten in moderation. The lentils provide protein and fiber, while the roasted vegetables add a rich variety of flavors and nutrients. This dish offers warmth and comfort, especially during the cooler months, and is soothing for Vata while energizing Kapha. The slightly spiced soup and crispy cubes are energizing yet not overly stimulating for Pitta, making it a great choice for most people.

Cycle Syncing Suggestion

This recipe is great for the inner autumn and winter phases:

Inner Autumn:

  • Why?

    • Lentils and chickpeas provide magnesium and B vitamins, which ease PMS symptoms like irritability and fatigue.

    • Nutritional yeast is a great source of B6, which helps with progesterone metabolism.

    • Roasted root vegetables (carrots and potatoes) support a steady energy supply to avoid blood sugar spikes.

Inner Winter:

  • Why?

    • Lentils, chickpeas, and nutritional yeast are rich in iron, which helps replenish blood loss.

    • The warming spices (paprika, black pepper) and broth base offer comfort and aid digestion.

    • Cashews provide zinc, which supports tissue repair.

Notable Exclusions for Phases:

  • Follicular Phase: Lighter, raw, or fermented dishes are typically better here.

  • Ovulatory Phase: Focus on lighter grains and cruciferous veggies like raw cabbage or broccoli.


Categories: : Easy Soup, Inner Autumn, Inner Winter, Protein-rich

© 2025 Aiko Ota