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

Lentil Cubes:

  • 35% Vata: Light and dry qualities can slightly increase Vata.
  • 35% Pitta: Moderate warming effect due to spices and lentils.
  • 30% Kapha: Slightly balancing for Kapha but can be heavy if fried excessively.
  • Effect: Grounding and nourishing; supports digestion if eaten in moderation.

Soup:

  • 30% Vata: Warm and grounding, helps soothe Vata imbalances.
  • 40% Pitta: The spices and cooked vegetables slightly increase Pitta.
  • 30% Kapha: Can be slightly heavy, but the spices help balance Kapha.
  • Effect: A great meal for colder months, balancing Vata while mildly stimulating digestion for Pitta and Kapha.

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

© 2025 Aiko Ota