Vegetable and lentil soup

Packed full of healthy vegetables, filling red lentils and wonderful spices, this diabetic-friendly soup is the ultimate winter warmer. Serve it up with a dollop of yoghurt and toast for the perfect family dinner.

  • 15 mins preparation
  • 25 mins cooking
  • Serves 4
  • Print


Vegetable and lentil soup
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 centimetre piece ginger, peeled, grated
  • 2 clove garlic, crushed
  • 500 gram kumara, peeled, chopped
  • 2 carrots, trimmed, chopped
  • 1 parsnip, trimmed, chopped
  • 1 zucchini, sliced
  • 1/4 cup thai red curry paste
  • 1/2 cup red lentils
  • 6 cup salt reduced vegetable stock
  • 400 gram can diced tomatoes
  • natural yoghurt, grain toast, micro coriander, sliced red chilli, to serve


Vegetable and lentil soup
  • 1
    In a large saucepan, heat oil on high. Saute onion, ginger and garlic for 2-3 minutes until onion is tender.
  • 2
    Add vegetables to pan and cook, stirring, for 2-3 minutes until beginning to colour.
  • 3
    Mix in paste and cook, stirring for 1 minute until fragrant and vegetables are coated in paste. Stir in lentils.
  • 4
    Pour in water and tomatoes and bring to the boil. Reduce heat to medium and simmer, partially covered, for 25-30 minutes until a vegetables and lentils are tender.
  • 5
    Process until smooth. Season. Serve topped with a dollop of yoghurt, coriander and fresh chilli. Accompany with wholegrain toast.


Cook curry paste for 1-2 minutes longer for deeper flavour.

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