Vegetarian soup – Copyright Coquere

Vegetarian soup is healthy, filling and good.


Vegetarian soup

Vegetarian soup is healthy, filling and good. This vegetarian soup is made according to bluezone and classic Mediterranean diet method. You can thus have in other vegetables if you want, but typically they always contain extra virgin olive oil and lentils. Lentils and olive oil are something you see are important basic ingredients in most blue zone areas. The sweet potato is something you see is widely used in Okinawa, which is the blue zone area in the world, where they live the longest. The fascinating thing about these blue zone areas is that they also have few of the traditional health problems associated with old age. Vegetarian soup can therefore be recommended, not only because it tastes good, but it also does good for your health. In this recipe, you should have soup as a main course for 3-4 people.



3 celery sticks
3 carrots
1 small sweet potato
1 onion
1 small leek
350-400 g green lenses (can be replaced with other lenses, but red is not recommended)
100 g dal lenses e.g., Urad Valley or Chana Valley
1 teaspoon Provence spices
1 ½ – 2 tsp salt
1 teaspoon pepper
Chili peppers dried

1 box of crushed tomatoes of good quality
5 dl water or broth.

Plenty of extra virgin olive oil


  1. If you have not bought canned lenses, which then have been pre-soak. You need to before you start planning to soak your lenses. How long depends on the type of lens and size. This can range from 30-60 minutes until overnight.
  2. Start by cutting the celery stalk lengthwise, and then smaller across into smaller pieces.
  3. Then peel the carrots and sweet potato. Then cut these into small pieces of roughly equal size. The point is that they should finish cooking at the same time, and therefore it is important that they are of roughly the same size.
  4. Peel the onion, and cut it into smaller pieces.
  5. Now pour plenty of olive oil into a saucepan or pot.
  6. Put all the vegetables in and fry them on medium heat for 5-6 minutes.
  7. Then add the spices. NB! Do not add too much salt and chili pepper. You can customize this more when the soup is done. It is not possible to take out too much, but you can always add more. Mix everything well.
  8. Rinse and drain the lentils, and put them in.
  9. Pour in water or broth, as well as the box of tomatoes. Stir and bring to the boil. When the soup starts to boil, lower the temperature so that you can barely see it bubbles. Stir occasionally. Let it simmer for a 15-minute time. Use a baking stick or small knife and check if the the carrots and sweet potatoes are ready. The cooking time will also depend on the type of lentils you use, if you use Urad dal, the cooking time is shorter than e.g. with Chana dal. Finally season with more salt, pepper and chili pepper.



Warm and preferably with good bread if desired. You can also sprinkle over olive oil or in Mediterranean style, dip the bread in olive oil.

Country bread are excellent with this soup. See own recipe: Country bread


Allergy: Gluten-free and lactose-free. High FODMAP. The sweet potato, onion, and lentils have high FODMAP. They are tolerated by most to some degree. There should be a little content of these in each serving, so would be tolerated for most people.

For more information on tolerated quantity, it is recommended to look at Monash University’s guide, or download their app. Monash University

Read about the remarkable benefits of lentils: Lentils

The official bluezone page: Bluezone

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