Beef & Lentil Soup:

Author: Jeannine Stokes-Waller

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.

The Ultimate Winter Warmer for Fullness, Immunity, and Craving Control

When the winter chill sets in, there’s nothing more comforting—or nourishing—than a hearty bowl of soup. But not all soups are created equal when it comes to satiety and nutrition. If you're looking for a meal that truly satisfies and supports your health, this Beef & Lentil Soup is your go-to.

👉 Want the full recipe? Click here to download your printable winter Beef & Lentil Soup 
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Packed with fiber-rich lentils, this soup helps keep your digestive system happy and supports blood sugar control—great for curbing those cold-weather cravings. The addition of lean beef not only boosts the protein content but helps you feel fuller for longer, making it ideal as a complete, balanced winter meal.

A generous mix of immune-boosting vegetables like carrots, celery, tomatoes, and spinach adds important vitamins, minerals, and antioxidants to support your body’s defenses during flu season.

Why it works as a meal:
Soups should always be fiber and protein packed to qualify as a main course. While veggie-only soups can be delicious and nourishing, if they don’t contain legumes, pulses, or protein—enjoy them as a starter, not the main event.

Tip: Batch-cook this recipe and freeze portions for busy weeknights. It’s warming, grounding, and keeps your nutrition on track when you need it most.

👉 Want the full recipe? Click here to download your printable winter Beef & Lentil Soup 

Hearty Beef & Lentil Vegetable Soup

Ingredients

• 2 ½ tsp ground black pepper
• ½ tsp ground ginger
• ½ tsp ground cinnamon
• ¼ tsp ground turmeric
• ⅛ tsp ground cardamom
• Pinch of ground cloves
• Pinch of ground nutmeg
• 1 tsp mixed spice
• 2 tsp ground cumin
• 2 tsp paprika
• ½ tsp salt
• 1 tbsp olive oil
• 2 garlic cloves, finely chopped
• 1 onion, finely chopped
• 500g lean beef mince
• 2 x 400g tins lentils, drained (see chef’s tip)
• 2 carrots, diced into 1cm cubes
• 2 celery stalks, sliced into 1cm chunks
• 2 small (or 1 large) zucchini, diced into 1cm pieces
• 100g green beans, trimmed and chopped into 1.5cm lengths
• 2 x 400g tins crushed tomatoes
• 4 cups (1 litre) beef stock
• 3 cups water

To serve:

• Dollop of plain or Greek yogurt
• ¼ cup fresh coriander leaves

Method

1. Combine spices: In a small bowl, stir together all the spices and salt to create your seasoning blend.
2. Sauté aromatics: Warm olive oil in a large pot over medium-high heat. Add onion and garlic, cooking for about 3 minutes until softened and just golden.
3. Cook beef with spices: Increase heat to high. Add the minced beef, breaking it up with a spoon. Cook until it’s no longer pink. Stir in 2 tablespoons of the spice mix and continue cooking for another 2 minutes—your kitchen will smell incredible!
4. Add hearty vegetables: Stir in the diced carrots and celery. Sauté for 1 minute to coat them in flavour. (If using different vegetables, add those that can withstand a 25-minute simmer here.)
5. Build the soup: Pour in water, beef stock, crushed tomatoes, lentils, and the remaining spice mix. Stir well. Bring to a simmer, then cover with a lid and reduce heat to medium-low. Simmer gently.
6. Add quick-cooking veg: After 15 minutes of simmering, add the zucchini and green beans.
7. Final simmer: Continue cooking for another 10 minutes, or until the lentils are tender (about 25 minutes total).
8. Finish and serve: Taste and adjust seasoning if needed. Ladle into bowls, topping each with a spoonful of yogurt and a sprinkle of fresh coriander.

Chef’s Tips:

• If using canned lentils, wait until 15 minutes into the simmer before adding them. They only need about 10–15 minutes to heat through—any longer and they may turn mushy.
• The Moroccan-inspired spice mix can be swapped with a good quality Indian curry powder or Cajun seasoning for a fun twist on flavour.