Lentil Soup with Onion Compote

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Lentil Soup with Onion Compote
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45 min.
ready in 14 h. 15 min.
Ready in

Healthy, because

Even smarter

This soup is light, low carb, and very filling. It is a perfect meal for vegetarians, as it provides many nutrients and plenty of fiber. 

You can serve this as a starter or you can make it a meal by serving it with some toasted bread. 


For the chutney
1 red chili pepper
6 cups onions (diced)
1 cup Apple juice
1 bay leaf
2 Tbsps raisins
cup Elderflower liqueur
dried oregano
2 Tbsps olive oil
½ Mango (finely diced)
For the soup
1 ⅔ cups Brown Lentils
3 Tbsps Canola oil
6 scallions (green part sliced into rings, white finely chopped)
1 red chili pepper (split open lengthways, deseeded and sliced into rings)
1 ½ Tbsps fresh ginger (finely chopped)
2 cloves garlic cloves (finely chopped)
1 bay leaf
Cumin (ground)
cilantro (ground)
1 Lime (juice)
1 handful cilantro (leaves picked and finely chopped)
How healthy are the main ingredients?
onionApple juiceLentilraisinsolive oilginger

Preparation steps

Soak the lentils overnight in plenty of cold water.

For the chutney, gently simmer the chilis, onions, apple juice, and bay leaf for around 40 minutes. Add the raisins for the last 15 minutes. At the end, stir in the cordial, a little oregano, the oil, and a little salt. Simmer for a further 2-3 minutes, check the seasoning and take off the heat. Once cooled, stir through the mango.


For the soup, heat the oil in a large pan. Fry the chopped (white) spring onions, chile, ginger and garlic, and the bay leaf. Drain the lentils and add to the pan. Pour over around 34 ounces water, cover and simmer for approx. 40 minutes. Add extra liquid if necessary.

Season the soup to taste with salt, ground black pepper, cumin, coriander and lime juice. Scatter over the coriander and sliced spring onions and serve with the chutney.