Rustic Vegetable Soup


Calories Protein Fat Carb
228 10g 6g 36g


Heat the oil in a large pan and add the onion, carrot and celery and fry for 5 minutes, stirring from time to time. Stir in the dried lentils and cook for another minute before pouring over the vegetable stock. Stir in the tomato puree and thyme before adding the cauliflower, courgette and garlic. Bring to the boil, cover and leave to simmer for 15 minutes. Add the cabbage and basil and cook for 5 minutes or until the cabbage is tender. Season with black pepper to taste and serve.


  • Serves 4

  • 1 tbsp rapeseed oil

  • 1 large onion, chopped

  • 2 carrots, chopped

  • 2 celery sticks, chopped

  • 1 leek, chopped

  • 50g dried red lentils

  • 1.5 litres vegetable stock

  • 2 tbsp tomato puree

  • 1 tbsp chopped fresh thyme

  • 175g cauliflower florets

  • 1 courgette, chopped

  • 3 garlic gloves, finely chopped

  • Half a large savoy cabbaged, chopped

  • 1 tbsp basil chopped

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes


Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes