This is one tasty vegan soup that is perfect for winter.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian


  • Saucepan


  • 1/3 cup McKenzie's Red Split Lentils rinsed
  • 1 cup water
  • 1 tsp extra-virgin olive oil
  • 1/4 brown onion diced
  • 1/2 carrot sliced
  • 1 cup cauliflower chopped into small florets
  • 3/4 cup potato(es) cut into small cubes
  • 1/2 cup diced tomatoes (canned)
  • 1 cup vegetable stock
  • salt & pepper to taste
  • 1/2 cup kale
  • 1 slice sourdough bread or gluten free bread


  • Start by adding the split red lentils and water to a small saucepan over medium heat.
  • Bring to a boil then lower the heat and simmer for 6 minutes, until lentils are cooked.
  • In the meantime, add the olive oil and onion into a medium saucepan over medium heat and saute for 2-3 minutes until golden.
  • Add the carrot, cauliflower, potato, diced tomatoes and vegetable stock. Season with salt and pepper.
  • Bring to a boil and leave to simmer for 15 minutes.
  • Add the cooked lentils and kale, and cook for another 5 minutes.
  • Remove from the heat and pour into a bowl.
  • Serve with fresh or toasted sourdough.
Nutrition Facts
Red Lentil Minestrone & Toasted Sourdough
Amount Per Serving
Calories 655 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1530mg67%
Potassium 2145mg61%
Carbohydrates 121g40%
Fiber 28g117%
Sugar 13g14%
Protein 31g62%
Vitamin A 9083IU182%
Vitamin B3 8mg40%
Vitamin C 137mg166%
Vitamin K 268µg255%
Calcium 200mg20%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.