A light, nourishing spring soup combining fibre-rich red lentils, seasonal vegetables and creamy tahini to support digestive health and bowel regularity.
Serves: 6
Preparation: 15 minutes
Cooking: 25–30 minutes
Ingredients
1 tbsp extra virgin olive oil
1 leek, sliced
3 cloves garlic, minced
2 medium zucchini, diced
1 small head broccoli, chopped
1 bunch asparagus, chopped
¾ cup dry split red lentils, rinsed (no soaking required)
1.5 litres vegetable stock or water
2 tbsp tahini
Juice of 1 lemon
Fresh parsley, chopped
Sea salt and cracked pepper, to taste
Method
Heat olive oil in a large saucepan. Add leek and garlic, sautéing gently for 3–4 minutes.
Add the rinsed split red lentils and stock. Bring to a gentle boil, reduce heat and simmer for 12–15 minutes.
Add zucchini and broccoli. Continue simmering for 8 minutes.
Add asparagus and cook for a further 3–4 minutes, until just tender.
Check that the lentils are completely soft. They should have cooked for approximately 23–27 minutes in total and begun breaking down, giving the soup a naturally creamy consistency. Simmer a little longer if needed.
Mix tahini with a little warm soup broth until smooth, then stir into the soup.
Finish with lemon juice, parsley, salt and pepper.
Why It's Good for Your Gut
Red lentils: Provide soluble and insoluble fibre to support bowel regularity.
Broccoli: Contributes dietary fibre and naturally occurring glucosinolates.
Leek: Contains prebiotic fructans that can support beneficial gut bacteria.
Zucchini and asparagus: Add fibre and a variety of plant nutrients.
Tahini: Adds healthy fats, a little additional fibre and a creamy texture.
Tip: For a creamier consistency, blend approximately one-third of the soup and stir it back through.