Lentil Goulash Soup

Serves: 6

Difficulty of recipe preparation: Easy

Preparation time: 25 min

Cooking time: 40 min


  • Lentils, whole uncooked 1 Cup
  • Olive oil 1 Tblsp
  • Onion, medium 1
  • Carrots, medium unpeeled 2
  • Celery stick including leaves 1
  • Red capsicum, seeded 1/2
  • Potatoes, medium unpeeled 2
  • Garlic cloves, chopped 3
  • Sweet paprika, ground 1 1/2 tblsp
  • Caraway seeds, crushed 1 1/2 tsp
  • Tomato paste 1 1/2 tblsp
  • Bay leaf 2
  • Water 5 Cups
  • freshly ground black pepper to taste
  • If wished Salt to taste
  • Yoghurt, plain, low fat 1 1/2 tblsp per serve
  • flat leaf parsley or chives, chopped -garnish on yoghurt


  1. Pick over lentils and discard any soil, stones or discoloured seeds.
  2. Wash lentils and place in bowl
  3. Cover lentils with boiling water and leave stand while dealing with other ingredients.
  4. Put a saucepan on the stove over low heat and add the olive oil
  5. Trim any bad bits from the vegetables, wash them and cut into 1cm cubes and add to the saucepan as you get them ready, being careful not to let them burn and stirring as you go.
  6. Stir in paprika and caraway seeds.
  7. Stir in tomato paste.
  8. Drain lentils and add to the saucepan and stir.
  9. Add 5 cups of water and bring to a simmer.
  10. Do NOT add salt until after the lentils are cooked.
  11. Simmer until lentils are soft and taste cooked, about 30-40 minutes.
  12. Season to taste with black pepper and salt if you wish
  13. Serve in bowls with a dollop of yoghurt and some parsley or chives on top.

Additional information/tips

This dish is suitable for vegetarians and those with gluten intolerance. If the yoghurt were replaced with a little lemon juice then the recipe would be suitable for vegans.
Add the celery leaves near the end of cooking so they look fresh.
Some wholemeal bread is rather good with this recipe but not for those with gluten issues.
The dish fits the new Australian food pyramid rather well. 72% vegetables and pulses, 15% cereal if served with bread, 11% milk product, 1% good oils and low in salt.
Only 292Cal/1222kJ/serve

View another Recipe

Adai: Mixed Lentil Indian Bread

Anytime Cannellini, Kale and Chorizo

Apple and Cinnamon Chickpea Cake

BARA Nepalese Lentil Patties

Beetroot Hummus

Black Bean and Mushroom Tacos with Tomato and Lime Salsa

Black Beluga Lentil Salad

Cauliflower Dhal

Chicken, Pumpkin and Chickpea Modern Pilaf

Chicken Soup with Kidney Beans & Coriander

Chickpea and Coconut Pudding

Chickpea Brownies

Chickpea, Pumpkin, Leek and Feta Burgers

Chickpea, Split pea and Black Pea Waffle with Medely Tomatoes and Local Yogurt

Choc Mocha Layer Cake with Marshmallow-‘Cream’ Frosting (egg & dairy free) and Honey Lentil Toffee

Chocolate Brownie

Curried Chickpea Stacks

Dorper Lamb in Lupin and Za’tar Crust with Sweet Potato and Lupin Salad Moroccan Flavours (Gluten free)

Eggplant, Lentil and Pomegranate Casserole

French Lentil Bolognaise

Fresh Lentil Mango Quinoa

Golden Lentil Soup with Crunchy Chickpeas

Green Lentil Salad

Healthy Nachos


Indian-style Lentil Cottage Pie

Jalapeno and Lime Hummus

Lemony Lentil and Coriander Rice Paper Rolls

Lentil and Lamb Soup

Lentil Balls with Tagliatelle, Greens and Lemon Pesto

Lentil, Brussels Sprout and Macadamia Salad with Crispy Jerusalem Artichoke Chips

Lentil Cakes

Lentil Cakes

Lentil Goulash Soup

Lentil Moussaka

Lentil Nut Patties (vegan and low FODMAP)

Lentil San Choy Bau

Lentil Soup

Lupenta, Tomato , Coconut Chutney

Lupin Brownies

Lupin, Lemon and Parsley Encrusted Prawns on a bed of Garlic Lupin Puree

Mallee Smashed Chickpea & Horseradish Combo

Mamie’s Lentils

Middle Eastern Chickpea and Lentil Tagine

Mighty Moroccan Lentil sliders

Mushroom and Bean Burgers

Pazuki Soup (Adzuki Bean and Smoked Pork Soup

Peanut Butter Bean Brownies

Quinoa, Black Lentil & Roasted Barley Salad with Chickpeas, Cauliflower, Brussels sprouts and Pomegranate in Apple Cider Vinegar

Red Curry Lentil Bites

Red Lentil & Ratatouille Pie

Red Lentil Spaghetti Sauce

Red Velvet Brownies

Rustic Lentil, Lamb & Red Wine Pie

Salty Gooey Bean, Peanut Butter and Jelly Blondies

Spicy Lentil Cake

Spicy Lentil Soup

Spicy Lentil Stuffed Tomatoes

Split Green Pea Soup with Scallops, Bacon, Quinoa & Black Lentil Parmesan Crisps

Split Green Peas Curry

Thai-roasted Pumpkin, Lentil & Ricotta Parcels.

The Pulse Stew

Tomato Lentils

Tradies’ Crispy Egg Loaf

Veal Shank with Braised Mixed Pulses, Pickled Radish and Wilted Kale