Monk Soup
My mother came up with the basis of this recipe, she is not vegan but tries to eat vegan as much as possible and has learned to cook vegan as well for us both. She also raised my sister and I alone, so she knows how to make anything work - and taste good.
This soup is simple and incredibly versatile, and most of all quick and cheap to make - while also being protein and fibre rich, and incredibly nutrient dense - I would say it’s the new Chicken Soup for the soul and a great weight loss soup if looking for high-density quantity with low carb and calorie (meaning you can eat loads!)
Basic premise is low spice and high veg (the soup doesn’t handle spice well for some reason, but feel free to experiment):
Ingredients:
1 leek or 1 small onion, chopped
1 carrot finely chopped or grated
1/2 cup of red lentils
1/4 green cabbage, finely chopped.
Salt to taste
Method:
Boil for 20-25 minutes, depending on how cooked you like your veggies or till lentils are soft.
Add more water for a soupier version or let the water boil out for a more stew version.
Notes:
For a richer flavour, sauté the onion and carrot in a little coconut oil before adding the remaining ingredients.
Add a small sweet potato or 1 cup of chopped butternut for extra carbohydrates, especially before endurance exercise.
Chopped baby fennel adds a subtle depth of flavour, while Chinese cabbage lends a buttery taste.
Serve on its own or over cooked basmati rice for a heartier meal.
Where possible, choose organic vegetables to enhance flavour and support more sustainable farming practices.
This soup also makes a nourishing breakfast.
Ideal for meal prep or batch cooking, multiply the ingredients. It will keep in the refrigerator for up to 3 days, but is not recommended for freezing.
About the Cook - Lisa Cloete
Meet Lisa Cloete, a climate and social justice advocate, creative storyteller, and long-time vegan based on South Africa’s Eastern Cape coastline. Now in her mid-40s, she describes her eight-year vegan journey as one of the most profoundly transformative experiences of her life.
Her work sits at the intersection of climate action and social justice, where she is committed to advancing equity, sustainability, and community-centred change. Beyond her professional role, her passion lies in creating and storytelling, expressed through art-making, writing, and food-making. Through these activities, she fosters connections with people in her community and the planet.
Living in a wild (yet gentle) stretch of the South African coast with her small family of cats and dogs, she finds inspiration in nature. Surfing, hiking, community engagement, and personal creative projects are integral to both her life and her work.
