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Home > Recipes > Red lentil soup

Red lentil soup

red lentil soup in a white bowl served on a round plate sitting on a white cutting board with a soup spoon, jug of water and white napkin on the side.
(0)
Preparation time: 20 minutes
Cooking time: 35 minutes
Serves: 8
Vegetarian
,
Gluten free
,
Nut free
red lentil soup in a white bowl served on a round plate sitting on a white cutting board with a soup spoon, jug of water and white napkin on the side.
  • 2.5 serves of vegetables per 
  • serving
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Ingredients

1 tbsp olive oil
1 onion, diced
2 cloves garlic, crushed
½ tsp ground cumin
½ tsp ground coriander
¼ tsp cinnamon (optional)
¼ tsp turmeric (optional)
2 sweet potatoes, peeled, cut into 2cm pieces
1 large carrot, diced
2 stalks celery, diced
1 cup dried red lentils
1.5L reduced-salt vegetable stock*
1 zucchini, grated
Salt & pepper
Reduced-fat natural yoghurt*
Coriander leaves (optional)

* Gluten free if using a gluten-free stock and yoghurt

Savvy swaps

You can swap:

Celery
Extra carrot

Tips

  • With lentils and vegetables, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Lentils count as a vegetable so including them in your diet can be an easy way to up your veg intake. 
  • Sweet potato and carrot provide beta carotene. Beta carotene is important for normal vision. 

  • This is a good recipe for using up carrots, celery and zucchini that are a bit soft. 
  • Leftover soup can be frozen. 
  • Chop the celery fronds too and add to the soup. 

  • Legumes, like lentils, are a low cost and easy to prepare source of protein and other nutrients. 
  • Herbs and spices are great to have in the pantry. They are an inexpensive way to add flavour to recipes as you only need a small amount. 
  • Buy onions when on special. Finely chop or slice and put in ziplock bags. Store in the freezer for up to 3 months and use in recipes like this one. 

Method

Step 1
Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring frequently until the onion softens.

Step 2
Add the spices and cook for 1 minute.

Step 3
Add the sweet potato, carrot, celery, lentils and stock to the pan, and stir well to combine.

Step 4
Increase heat to high and bring to the boil. Reduce heat to medium, cover and cook, stirring frequently for 20-25 minutes or until the lentils are tender.

Step 5
Stir in the zucchini, season with a little salt and pepper and cook uncovered for 5 minutes.

Serving suggestions:

  • Serve topped with a swirl of yoghurt and chopped coriander if desired.
  • Blend for a smooth soup.

Food safety tip: If you are packing for lunch, soup needs to be kept hot so pack in a thermos.

Tips

  • With lentils and vegetables, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Lentils count as a vegetable so including them in your diet can be an easy way to up your veg intake. 
  • Sweet potato and carrot provide beta carotene. Beta carotene is important for normal vision. 

  • This is a good recipe for using up carrots, celery and zucchini that are a bit soft. 
  • Leftover soup can be frozen. 
  • Chop the celery fronds too and add to the soup. 

  • Legumes, like lentils, are a low cost and easy to prepare source of protein and other nutrients. 
  • Herbs and spices are great to have in the pantry. They are an inexpensive way to add flavour to recipes as you only need a small amount. 
  • Buy onions when on special. Finely chop or slice and put in ziplock bags. Store in the freezer for up to 3 months and use in recipes like this one. 

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