Spicy Prawn and Lentil Vegetable Soup

Spicy Prawn and Lentil Vegetable Soup
Vegetarian Iconlunch heart

This dish is low in carbohydrates, high in protein, fibre, vitamins and minerals so is perfect for a low carb meal or with rice/mashed potatoes for a recovery meal. 


This all-in-one soup is packed with the right nutrients for a complete post exercise recovery. Prawns and lentils provide a quality source of protein with mixed vegetables, herbs and spices delivering a rich flavoursome soup.  This vegetarian soup is low carbohydrate and could be useful as a high fibre non-training day meal.  Alternatively the omega 3 rich soup could be reheated as a heart-warming lunchbox meal served with whole wheat bread or salad.



– 2 Tbsp. coconut oil
– 3 onions, finely chopped
– 3 cloves garlic, peeled, crushed and chopped
– 1 courgette, finely chopped
– ⅓ head of red cabbage, chopped
– 3 carrots, peeled and finely chopped
– 2 tins of tomatoes
– 1 kg frozen prawns, cooked
– 300 g of dried lentils, soaked overnight
– 2 tsp. turmeric
– 2 tsp. paprika
– 1 tsp. thyme
– 1 tsp. English mustard powder
– 1 Tbsp. red wine vinegar
– 1 tsp. oregano
– ½ chilli pepper, de-seeded and chopped
– 1 handful fresh coriander


  1. In a large pot on medium heat, sauté onions and garlic in coconut oil until soft before adding courgette, carrots and red cabbage, and cook for a further 5 minutes.
  2. Stirring regularly add tomatoes, red wine vinegar, paprika, turmeric, mustard, thyme, oregano and chilli pepper, and cook for another 5 minutes on a high heat.
  3. Add the prawns and lentils, and simmer for 20 minutes.
  4. Serve with a chopped fresh coriander or store in the refrigerator for two days.

Nutrition Info

Spicy Prawn and Lentil Vegetable Soup Analysis 

Spicy Prawn and Lentil Vegetable Soup