Red Lentil Minestrone & Toasted Sourdough

Shahna Sarpi – Head Nutritionist of 28 By Sam Wood
This is one tasty vegan soup that is perfect for winter.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course
Cuisine Italian
Servings 1
Calories 655 kcal


  • 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.
Keyword Soup

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.