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Nutrition expert Renee McGregor provides an easy to follow recipe that’s perfect for after a training session

I love this soup and it tends to be a staple in our house during the winter months. Packed full of slow-release carbohydrate and iron-rich lentils, it is the perfect choice after a really tough training session out in the cold and wet. You can also make it in bulk, freeze it and take it with you as a portable lunch option.

Serves: 4
Preparation time: 10 minutes
Cooking time: 35 minutes


  • 1tbsp rapeseed/canola oil
  • 1 red onion, chopped
  • 1 garlic clove, crushed
  • 4 sweet potatoes (about 1.2kg total weight) peeled and chopped
  • 85g red lentils
  • 1 litre vegetable stock
  • 1⁄2tsp paprika
  •  1⁄2tsp ground cumin
  • 1⁄2tsp chilli powder
  • 1 handful of coriander/cilantro leaves, chopped


  • Heat the oil in a large saucepan over a medium heat. Add the onion and garlic and cook for 2–3 minutes until tender. Add the sweet potatoes and red lentils and cook for 2 minutes.
  • Add the stock, paprika, cumin and chilli powder, bring to the boil, then turn the heat down to low and simmer for 30 minutes, or until the sweet potatoes are tender and the lentils are cooked.
  • Blend using a hand-held blender or transfer to a blender or food processor and whiz until smooth. Sprinkle with the coriander/cilantro and serve hot.

Renee McGregor is a registered dietician and sports nutritionist and ultra runner. Find her at