Vegetable and Red Lentil Soup. Vegetables are an essential part of a healthy diet and lifestyle. Most vegetables are naturally low in fat and calories, which means we can pack as many vegetables (most) in our diet as we can.

Vegetables can provide you with a lot of the nutrients you need to keep at optimal performance. Paired with protein-packed red lentils, and you’re ready to take on any challenge. Lentils are not only delicious, but are a great source of protein, which will keep your muscles in shape! Lentils are also great for the heart by being a fantastic source of fibre, folic acid, and potassium. They add essential vitamins and minerals to your diet, and can be a great meat replacement for any meal.

Enjoy Vegetable and Red Lentil Soup with some wholemeal, low GI bread or crackers, and a very light layer of butter.


1 large onion, chopped
2 cloves of garlic, chopped
1 tsp oil
2 stalks of celery, chopped
2 large carrots, chopped
4 cups of pumpkin, cut into chunks
½ tsp curry powder
2 ½ tsp paprika
¼ tsp nutmeg
1 cup red lentils
4 cups low-salt vegetable stock
400g can low-salt tomato soup concentrate

Step 1
Heat oil in a large pan. Add onion, garlic and small amount of water. Sauté until onion softens

Step 2
Add vegetables, then stir for another minute. Add spices, lentils and vegetable stock. Simmer until vegetables are tender, for approx. 20 minutes

Step 3
Blend or food process soup and add tomato soup. Thin with water for desired consistency.

Step 4
Serve vegetable and red lentil soup.

Serves 8

Per Serve

Energy 948 kJ (227 Cal)
Protein 11g (20%)
Carbohydrates 36g (71%)
Sugars 15g
Fat 2g (9%)
Fibre 8g
Sodium 632mg
Calcium 66mg

See also Brown Lentil and Tomato Soup