This flavourful soup is vegan, and the lentils provide a good amount of protein. The protein content can be boosted by adding savoury protein powder as well!

*Did you know that lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fibre, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.


1 1/2 cups yellow split lentils

2 cups water

2 tsp coconut oil

1 large onion, diced

6 large carrots, diced

1 tbsp fresh ginger

2 cloves minced garlic

1 tsp cinnamon

1/8 cup sugar-free maple syrup

4 cups vegetable stock (or beef stock)

a bay leaf

salt and pepper

+/- Hot Soup Mix protein powder (available from AMS Nutrition)


The night before cooking, soak the lentils in the water. At least 8 hours later, prepare the soup by heating the coconut oil in a large soup pot over medium heat, and sautéing the onion and carrots for about 5 minutes.

Continue cooking for a couple of minutes with the ginger, garlic and cinnamon. Add the lentils and soaking liquid, maple syrup, veggie (or beef) stock, the bay leaf and salt & pepper.

(If you wish to add protein powder to this mix, add it now. Be careful though, or you could curdle it. The way to avoid that is by working it in to the broth mix cold and slowly bringing it up to temperature)

Bring to the boil, reduce heat and simmer for at least half an hour. Remove the bay leaf and puree mixture in a blender or hand mixer.