This lentil, potato and rosemary soup makes the perfect post-workout meal

Full of protein, carbs and zinc, this soup – taken from Katy Beskow’s Easy Speedy Vegan – will aid your body’s recovery after exercising. 

Lentils are the epitome of ‘small yet mighty’ – these teeny, tiny legumes are nutritional powerhouses, and absolutely delicious to boot. 

First off, they’re a fantastic source of plant-based protein (important for vegans and veggies) and zinc, both of which aid muscle recovery after working out. Packed with carbs, they’ll help restore your energy in no time, as well as reducing inflammation thanks to the presence of polyphenols, a type of antioxidant.

Potatoes and carrots add potassium and magnesium, two electrolytes that get depleted after exercise.

Once you’ve cut up your veggies, the dish only takes 25 minutes to cook, so you’ll be blasting your post-gym ‘hanger’ away in no time.

Enjoy with crusty bread for an extra hit of fibre to keep that gut of yours healthy.

Fill up on protein and fibre with this delicious, hearty, plant-based soup


Serves: 4 

(This recipe is suitable for freezing)

1.5 litres (6 cups) hot vegetable stock

300g (11⁄2 cups) dried red lentils, rinsed

2 baking potatoes, peeled and diced

4 carrots, peeled and chopped

2 onions, chopped

1 celery stick, roughly chopped

2 sprigs of fresh rosemary

Generous pinch of sea salt and black pepper


1. Bring the vegetable stock to the boil in a large pan set over a medium-high heat, then add the lentils, potatoes, carrots, onions, celery and rosemary. Loosely cover the pan with a lid and cook for 25 minutes, stirring occasionally, until the potatoes have softened.

2. Remove and discard the tough rosemary stalks (leave in the rosemary leaves if they have broken off). Carefully pour the mixture into a jug blender and blitz until smooth.

3. Season to taste with salt and plenty of pepper.

Note: if you prefer the final result a little thinner, simply add a few more tablespoons of water or vegetable stock.

Recipe taken from Easy Speedy Vegan by Katy Beskow (£20, Quadrille), out now. 

Image: Luke Albert

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