spiced Red Lentil, Sweet Potato & Spinach Soup

This soup is built on one of the simplest, gut-supportive foods we have: lentils. Just one serving provides around 1/3 of your daily recommended fibre intake to support microbial diversity, along with plant protein, iron and folate. Sweet potato adds beta-carotene and additional prebiotic fibres, while spinach contributes magnesium (muscle relaxation/sleep) and polyphenols (gut and immune supportive).

The flavour comes from baharat - a Middle Eastern spice blend typically combining paprika, cumin, coriander, cinnamon, cloves, black pepper and nutmeg. It brings warmth and depth without heat, and spices themselves contribute antioxidant compounds that may support inflammatory balance.

This soup is dead easy to make: just fry off the veg and chuck the rest in the pot and leave to bubble. It’s ready in around 30 minutes, batch-cooks beautifully and freezes well. I often keep a large jug in the fridge when we’re both working from home - easy, nourishing lunches sorted for the week.

Delicious, topped with tahini, yoghurt or feta and toasted pumpkin seeds, or boost the protein further with tofu or shredded chicken, alongside a slice of my Everyday Life Loaf

(See below for serving suggestions and protein/fibre amounts)

Ingredients

Serves 6–8

• 1 tbsp olive oil

• 1 large red onion, finely diced

• 1 red pepper, sliced

• 2 cloves garlic, grated or chopped finely

• 1 tsp ground turmeric

• 1 tsp baharat spice blend (available from Sainsbury's)

• ¼ tsp cinnamon

• ¼ tsp ground allspice

• 1 tbsp tomato purée

• 400g red lentils, rinsed

• 1 large carrot, diced small

• 1 small sweet potato, 1cm dice

• 1.5–1.75 litres chicken or vegetable stock (fresh if possible for flavour)

• 2 large handfuls fresh or frozen spinach or chopped cavolo nero

• 1.5–2 tsp sea salt (reduce if using table salt) + black pepper

To finish, choose a couple of options:

• Thick Greek yoghurt or coconut yoghurt (both high-protein varieties)

• Firm tofu or shredded chicken

• Feta cheese

• Fresh coriander + parsley

• Pinch chilli flakes

• Toasted flaked almonds, walnuts or pumpkin/sunflower seeds

Method

1. Heat olive oil in a large saucepan over medium heat.

2. Add onion, leek and celery. Cook gently 8-10 minutes until soft and sweet.

3. Stir in garlic and spices. Cook 1 minute until fragrant.

4. Add tomato purée, lentils, carrot and sweet potato. Stir well.

5. Pour in stock. Bring to a boil, then simmer for around 20 minutes until lentils are soft.

6. Stir through the spinach. Cook 2–3 minutes until wilted.

7. Adjust seasoning.

Serving suggestions and macros below

Nutrient Overview

If you’ve worked with me, or followed along here or on my social media, you’ll know I’m always looking at the protein and fibre in each meal. Below, I’ve estimated the amounts in an average 300ml serving of this soup, with different toppings and 1-2 slices of my Everyday Life Loaf, so you can see at a glance how each option stacks up.

Protein & fibre: why they matter
Protein helps to keep you full, supports muscle, hormones and recovery, while fibre feeds your gut bacteria, supports bowel regularity and helps to steady blood sugar. Putting the two together in every meal is one of the simplest ways to support energy, cravings, weight and long-term health.

A bowl of this soup on its own provides a decent amount of plant protein and fibre, but if you’ve followed me for a while, you’ll know I almost always look to build meals towards around 30g of protein. That usually means adding something extra - this is a win–win situation as you’ll be boosting the protein, but also micronutrients and, most importantly, flavour!

• Soup alone:

  → ~11g protein | 9g fibre

• Soup + 1 slice loaf (base):
  → ~19g protein | ~15g fibre

  Protein boosters:

+ 1 heaped tbsp Greek yoghurt + 1 tsp tahini + 1 tbsp toasted almonds
→ 26–27g protein | 17g fibre

+ handful feta (≈30g) + 1 tbsp pumpkin seeds
→ 29g protein | 17g fibre

+ palm-sized portion firm tofu (≈100g cooked)
→ 29g protein | 16g fibre

+ palm-sized portion shredded chicken (≈75–90g cooked)
→ 35g protein | 15g fibre

* add a second slice of loaf for a simple extra boost ≈ +8g protein and +6g fibre.

Spanish Chicken & Red Lentil Stew

This chicken stew is the kind of low-effort, high-reward dinner that supports your health without spending hours in the kitchen. You get a great balance of protein from chicken thighs (helpful for steady energy, appetite and tissue repair) and fibre from red lentils and veg, which feeds beneficial gut microbes and supports regular digestion. The tomatoes, peppers, onions and celery bring a wide range of plant compounds your gut and immune system love, while smoked paprika and oregano add flavour and extra antioxidants. It’s also naturally gluten-free, budget-friendly, and ideal for batch cooking - the lentils thicken the sauce so it feels rich and comforting without needing cream or lots of added fat. If you’re working on better digestion, supporting your immune system, or more stable energy, this is a simple, nourishing staple to keep on rotation.

Ingredients

Serves 6-8

• 2 tbsp olive oil

• 2 large onions, thinly sliced or diced

• 2 sticks celery, finely diced

• 2 garlic cloves, crushed

• 1 tsp sweet smoked paprika

• 1 tsp dried oregano

• 1 tsp fennel seeds

• 3 carrots, chopped in thick rounds

• 2 × 400 g tins chopped tomatoes

• ½ tin water (use one of the empty tomato tins)

• 900 g skinless, boneless chicken thighs (about 9–10)

• 200 g jarred roasted red peppers, drained and cut into ~2 cm pieces

• 150 g red lentils

• 1½ tbsp red wine vinegar

• 1 tsp sea salt

Method

1. Heat the oil in a large sauté pan (with a lid) over a medium-high heat. Add the onions and celery and fry for about 10 minutes, stirring a few times, until soft and caramelised.

2. Reduce the heat to medium, add the garlic, and cook for 1 minute. Add the paprika and fennel seeds and stir for a few seconds until fragrant.

3. Add the carrots and then the tomatoes, ½ tin of water, and the chicken. Cover with the lid and cook for 30 minutes, stirring occasionally.

4. Add the roasted peppers and red lentils. Cover again and cook for a further 20 minutes, until the lentils are tender, the sauce has thickened, and the chicken is cooked through and cuts easily.

5. Stir through the red wine vinegar and sea salt, and cook for a few minutes. Taste and adjust seasoning if needed.

6. Serve with brown rice, baked potato, roasted sweet potato, and greens or a big salad. You can also serve with tagliatelle for a more family-friendly dinner.