A simple batch-cook recipe for nourishing, everyday healthy eating
One of the biggest things I teach my clients is that healthy eating doesn’t work when it’s complicated.
It works when it fits into real life.
Batch cooking is one of the simplest ways to make nourishing food the easy option. Taking an hour to cook one pot of soup can mean you have several balanced, supportive meals ready to go – and suddenly healthy eating stops being something you have to “think about” all day long.
This spiced carrot and lentil soup is one of my go-to recipes. It’s inexpensive, easy to make, deeply nourishing, and genuinely filling. Nothing fancy. No obscure ingredients. Just real food that supports your body.
Why I love this soup nutritionally
This soup is a beautiful example of how simple food can still be incredibly supportive.
Carrots
Carrots provide fibre for digestive health and are rich in beta-carotene, which the body converts into vitamin A. This supports immune health, skin, and gut lining integrity.
Red lentils
Lentils are an excellent source of plant protein and soluble fibre, which help with satiety, blood sugar balance, and digestive health. Protein is especially important for energy, hormone balance, and maintaining muscle as we age.
Onion, garlic & ginger
These support digestion, immune function and gut health, and bring natural anti-inflammatory and antimicrobial properties.
Spices (cumin, coriander, turmeric, cayenne)
These spices support digestion, circulation and inflammation balance. Turmeric in particular is well known for its role in calming inflammatory pathways.
Olive oil
Provides healthy monounsaturated fats to support cardiovascular health, hormone production and absorption of fat-soluble vitamins.
Altogether, this soup delivers:
• fibre to support digestion and gut health
• plant protein for satiety and metabolic support
• antioxidants to support immune and cellular health
• gentle spices to aid digestion
• warmth and comfort, which matter more than people realise
Spiced Carrot & Lentil Soup Recipe
Makes 8 portions
Ingredients
• 2 tablespoons olive oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 4 teaspoons fresh ginger, grated
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• ½ teaspoon ground turmeric
• ¼ teaspoon cayenne pepper (adjust to taste)
• 8 large carrots, peeled and chopped
• 2 cups red lentils, rinsed
• 12 cups vegetable broth
• 1 can (500g) chopped tomatoes or passata
• Salt and pepper to taste
Method
- In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for around 5 minutes until softened and translucent.
- Add the garlic and grated ginger. Cook for a further 1–2 minutes until fragrant.
- Stir in the cumin, coriander, turmeric and cayenne pepper. Cook for about 1 minute, stirring constantly, to gently toast the spices.
- Add the chopped carrots and stir well so they’re coated in the spices. Cook for another 5 minutes to soften slightly.
- Pour in the lentils, vegetable broth and chopped tomatoes. Stir and bring to a gentle simmer.
- Reduce the heat, cover and cook for 25–30 minutes, until the carrots and lentils are tender.
- Blend the soup to your preferred consistency. You can blend it all for a smooth soup, or blend half and leave half chunky.
- Season with salt and pepper to taste.
Optional additions I love
I often roast cauliflower and chickpeas and stir them through the soup when serving. This adds:
• extra fibre
• extra plant protein
• more texture
• increased satiety
I also like to sprinkle nutritional yeast on top for a naturally “cheesy” flavour and an extra boost of B-vitamins.
Storage & batch-cooking tips
I store this soup in glass containers in the fridge for up to 5 days.
Because it’s already cooked and portioned, it becomes:
• an easy lunch
• a light dinner with added protein
• a nourishing option on busy days
• something you can reheat without decision fatigue
This is where batch cooking really shines. You do the work once – and your future self benefits all week.
A final thought
Healthy eating doesn’t need to be aesthetic.
It doesn’t need to be complicated.
And it definitely doesn’t need to be perfect.
It needs to be consistent, nourishing and realistic.
If food feels like effort, start with one pot. One hour. One supportive meal you can return to again and again.
That’s where change actually begins.
I hope this helps!
Tracey
