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The brains behind BOSH!, a YouTube and Facebook channel starring Henry Firth and Ian Theasby, are back once again with a new healthy vegan cookbook, aptly titled “BOSH! Healthy Vegan.” The pair has garnered a huge following online with their healthy and delicious plant-based recipes.
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Flip through the pages to discover recipes like Sri Lankan curry tossed with cubes of butternut squash and a bevy of spices; a meaty mushroom pie bound by a smattering of mixed mushrooms and crispy phyllo dough; and banana and chocolate mousse, thickened with oat cream. BOSH! showcases how everyone can eat the rainbow—and we’re not talking vegan junk food that’s infamously jammed with processed carbs.
For a cold weather warm-up, start with Henry and Ian’s spicy lentil soup. The bright orange soup boasts onions, carrots, tomato paste, kale, red lentils, and a slew of spices (think cardamom pods and chile flakes), which is all simmered together until the lentils are soft and tender. Spoon the finished soup into bowls, topped with a dollop of plant-based yogurt and chopped cilantro leaves. That first fiery taste will be more than enough to convince you to add a handful of vegan recipes into your arsenal.
From BOSH! Healthy Vegan by Henry Firth and Ian Theasby. Copyright © 2020 by Henry Firth and Ian Theasby. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers.
Spicy Lentil Soup Recipe
High in protein, fiber, and flavor while being low in fat, this slightly fiery-warming soup is a perfect post-workout meal. Lentils are incredibly good for you as well as being tasty, and they add great texture to dishes; we try to eat them as often as we can.
- 1 onion
- 3 carrots (about 12 oz)
- 2 green cardamom pods
- 1 tbsp olive oil
- 4 scant tbsp tomato paste
- ½ tsp chile flakes, plus extra to taste
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp ground cilantro
- 1 ½ cups vegetable stock
- 4 ¼ cups hot water
- 5 oz kale
- 1 lime
- 1 tsp sumac
- Salt and black pepper
- 4 tbsp plant-based yogurt
- Fresh cilantro leaves, for garnish
- 4 slices whole wheat bread
- Prep the vegetables. Peel and finely dice the onion. Peel and coarsely grate the carrots. Rinse the lentils.
- Put the cardamom pods in the mortar. Bash them with the pestle to release the seeds, then remove the pod skins and grind the seeds.
- Heat the olive oil in the soup pot over medium heat. Add the onion with a pinch of salt and cook, stirring, for 5-6 minutes until soft and translucent. Add the tomato paste, chile flakes, ground cardamom, smoked paprika, cumin, coriander, and 1 tsp black pepper and stir for 1 minute.
- Add the carrots and lentils and stir for 1 minute to combine and coat. Add the stock and hot water, stir, bring the heat up to a gentle simmer, and cook for 30-35 minutes, stirring regularly, until the lentils are cooked through and tender. Meanwhile, strip the midribs from the kale and thinly slice the leaves, and halve the lime.
- Add the sumac to the pan, add the juice of the lime, and stir it into the soup. Using a stick blender, blitz the soup until it reaches your desired level of smoothness. Add the kale, fold it into the soup, and simmer for another 3-4 minutes.
- Taste the soup and season to perfection with salt, pepper, and chile flakes. Serve in bowls, topped with yogurt and cilantro leaves, with whole wheat bread alongside.
Header image courtesy of Lizzie Mayson.