Today’s #WellnessWednesday recipe is a Spicy Carrot and Ginger Soup.

Spicy Carrot, Ginger and Lentil Soup (serves 6)

Cost of ingredients in August 2020:

For vegan soup: Approximately R4.78 per person or R28.65 for the pot

For the non-vegan soup: Approximately 2.93 per person or R17.55 for the pot


  • 2 tbsp coconut oil
  • 1 large onion, chopped
  • 500g carrots, diced
  • 75g red lentils
  • 3.5cm piece of root ginger, peeled and finely chopped
  • 2 tsp mild curry spice
  • 1 tsp garlic, crushed
  • ½ tsp chilli flakes
  • 1.2 litres of vegetable stock
  • 300ml coconut milk (or cow’s milk if you are not Vegan)
    salt and pepper
  • Coriander sprigs, to garnish


Heat the oil in a frying pan. Add the garlic, curry spice and chilli flakes and fry for a few minutes before adding the chopped onion. Fry for 5 minutes until the onion is pale and golden.

Transfer the onion mix to your slow cooker pot and add the carrots, lentils and ginger. Add the vegetable stock liquid and season with salt and pepper. Stir and cover with the lid. Cook on low for 4-5 hours. You could use a soup pot instead of a slow cooker and cook the soup on the stove until the carrots are soft.

Puree the soup with a stick blender. Stir in the milk and reheat before serving. enjoy!

Stay tuned for weekly #WellnessWednesay blogs with Liviya Nutrition and Fitness and follow them on Facebook and Instagram for daily inspiration.