Lentil and Cumin Soup

Lentil and Green Vegetable Soup with Cumin & Coriander

This recipe relies on the flavors of cumin,  beige (brown) lentils and salt.  These flavours go really well together. The fresh coriander, just gives it some zing. All the ingredients are very low GI and are suitable for a low GI diet.

Serves: 4.

Preparation Time: 20 minutes.


1 large spanish (brown) onion.

4- 6 cloves garlic, finely chopped.

1 teaspoon of cumin powder.

1 bunch of spinach or swiss chard(also known as silverbeet) or other green leafy vegetable, such as, sorrel.

1 small bunch coriander.

1 large can of beige (brown) lentils or 2 cups of dried beige (brown) lentils.

A little vegetable oil.

Salt (about 1 flat teaspoon for dried lentils, less for canned) & pepper to taste.


For dried lentils: In a saucepan cover with water,  bring to the boil and simmer for 5 minutes. Drain, then  cover with water and simmer until they split. Keep aside.

For cannned lentils: re-heat in a saucepan or microwave. Don’t drain.

Gently fry onions and garlic in a small amount of oil until golden brown. Add cumin powder and cook for another 2 minutes. Put to one side.

Then, in the same frying pan, cook the green vegetables with a little oil, until soft.

In a food blender add lentils, onions, green vegetables, chopped coriander, salt and pepper.

Blend until smooth, adding a little extra water if it is is too thick.

Return to the saucepan and simmer for 5-10 minutes to allow flavors to develop.



Replace coriander & cumin powder with basil and parsley, for a clean fresh taste.

All these ingredients  have a very low glycemic index so you can use this dish as part of a low GI diet.

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Please leave a comment

  1. Margaret Gregson Says:

    Could you please clarify the amount of cumin needed? 1 teaspoon or 2?

  2. admin Says:

    Hi Margaret, thanks for catching that error. 1 teaspoon is all that’s needed. :)

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