Are We Finally Entering Soup Season?
It happens every autumn: one morning you step outside, feel that crisp chill in the air, and realise it’s time to trade iced drinks for warm bowls of pure comfort. But is it officially soup season yet?
Whether the leaves are falling in full force or you’re just eager for an excuse to turn on the stove, we say the moment you crave a nourishing, steaming meal, soup season has arrived! Beyond the cozy vibes, it is also the ultimate season for mindful cooking, a time when simple pantry ingredients come together to make low-impact, deeply satisfying food.
Sustainable, Cozy, and Zero-Waste
At Zilch, soup season is our favorite time of year because it highlights the absolute beauty of package-free shopping. When you buy your grains, pulses, herbs, and spices by weight - scooping just what you need into your own jars or cotton bags, you completely bypass single-use plastic while keeping your pantry wonderfully organised.
To help you kick off the season, we’ve put together a foolproof, deeply comforting recipe using everyday staples you can stock up on right here in the shop.
What Makes Soup Special?
Other than the warming nature of tucking into a delicious bowl of hearty soup, the magic of this recipe lies in how a handful of unassuming bulk-bin staples pull double duty, delivering incredible deep flavour while packing a serious nutritional punch.
Red Lentils: The Nutrient-Dense Powerhouse
Unlike larger dried beans, red lentils don't need to be soaked, making them the ultimate weeknight hero.
Plant-Based Protein & Fibre: They are loaded with soluble and insoluble fibre, which keeps you full longer, supports gut health, and helps stabilise blood sugar. A single cup provides a massive protein boost without any heavy saturated fats.
Complex Carbs: They break down slowly, offering steady, sustained energy rather than a blood sugar spike and crash.
Spices: Turmeric, Cumin, and Smoked Paprika
These aren’t just here for flavour; they are functional superfoods that transform a simple soup into a wellness bowl.
Turmeric: Contains curcumin, a powerhouse compound renowned for its potent anti-inflammatory and antioxidant properties. (Bonus: pairing it with black pepper increases curcumin absorption significantly).
Cumin: Long celebrated in traditional medicine for aiding digestion and stimulating the release of pancreatic enzymes, making heavier meals sit much lighter.
Smoked Paprika: Adds incredible depth without needing added sodium, giving the soup a rich, slow-cooked campfire warmth in a fraction of the time.
Coconut Milk: Healthy Fats and Velvet Texture
Replacing heavy cream with coconut milk keeps the recipe entirely plant-based while providing a luxurious mouthfeel.
Medium-Chain Triglycerides (MCTs): Coconut contains healthy fats that are metabolised quickly by the body for energy and help your system absorb the fat-soluble vitamins found in the turmeric and spices.
Need to Hide Veges?
Soup is an easy place to pack in some extra vegetables if you need to, especially if you plan to blend it smooth.
Carrots: Dice small and add to the pan with the onions, they wont alter the taste much so will go undetected by even the fussiest of eaters.
Squash, Pumpkin, Sweet Potato, Aubergine, Cauliflower: Again diced up small they'll cook quickly and start to break down.
The Creamy Red Lentil & Spiced Coconut Soup Recipe
This vibrant soup comes together in under 30 minutes, relies almost entirely on zero-waste pantry staples, and delivers a velvety texture without a drop of dairy. Red lentils break down as they simmer, creating a naturally thick, creamy base that feels luxurious yet keeps things light and wholesome.
Ingredients
1 cup red lentils, rinsed and drained
1 medium onion, diced (or onion powder)
2 cloves garlic, minced (or garlic granules powder)
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon ground turmeric
1/2 teaspoon smoked paprika
4 cups vegetable broth (or water with a spoonful of our zero-waste bouillon powder)
1 tin of coconut milk
Salt and freshly cracked black pepper to taste
A squeeze of fresh lemon juice to finish (optional)
1 tablespoon crispy fried onions to garnish (optional but highly recommended)
Everything except the fresh produce is avaible as a refill at Zilch - Zero Waste.
Method
Sauté the aromatics: Warm the olive oil in a medium soup pot over medium heat. Add the diced onion and sauté for 4 to 5 minutes until soft and translucent. Stir in the minced garlic, cumin, turmeric, and smoked paprika, letting the spices toast in the oil for about 30 seconds until wonderfully fragrant.
Simmer: Add the rinsed red lentils and the vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer gently for 15 to 20 minutes, or until the lentils are completely tender and starting to break down.
Creamify: Stir in the coconut milk to give the soup its rich, velvety finish.
Blend (Optional): For a completely smooth texture, take an immersion blender and pulse a few times right in the pot. If you prefer a rustic, hearty texture, you can leave it as is, the lentils naturally create a gorgeous consistency.
Season and serve: Season with salt and pepper, stir in a bright squeeze of fresh lemon juice to lift the earthy flavours, and ladle into your favourite bowl.
Tips for Zero-Waste Soup Mastery
Bring your own jars: Next time you pop into the shop, bring clean glass jars or cloth produce bags to stock up on lentils, spices, and grains. Zero waste has never tasted so good!
Scrap saver bag: Keep a reusable container or silicone bag in your freezer to collect vegetable ends like onion skins, carrot peelings, and celery tops. Once full, simmer them in water for an hour to make your own rich, free vegetable stock.
If you have any leftover soup, it freezes really well. Just pop the leftovers into an icecube tray or a ziplock back (and lay flat until frozen) and freeze, then defrost and gently reheat as needed
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