Vegetable & Lentil Soup

Vegetable & Lentil Soup

This is a great way to boost your daily vegetable intake without really trying with the addition of a cup of green lentils that are high in fibre and protein.

CAL P/SERVE
241
kJ P/SERVE
1010
FAT P/SERVE
3.8g
CARBS P/SERVE
26.3g
PROTEIN P/SERVE
12.4g
SUGAR P/SERVE
9.6g
SODIUM P/SERVE
102g
FAT
%
0.7%
ENERGY RDI%
11.6%

Then you'll see how great it looks, steaming and full of colourful vegetables, like pumpkin, mushrooms and carrots. But wait, the best is yet to come....The taste. We used a slow cooker, if you use stove top use the smallest hob on the lowest heat level.

This recipe is low fat, low sodium, low sugar, high protein, dairy free.

Ingredients

  • 2 onions
  • 3-4 cloves garlic
  • 1 tsp. thyme
  • 1 bay leaf
  • ½ teaspoon dried mixed herbs
  • 3 cups beef stock, salt reduced
  • 2 cups water
  • 2 carrots, peeled and sliced
  • 2 potatoes, cut into bite size pieces
  • ¼ pumpkin cut into bite size pieces
  • 1 cup whole green lentils, dried
  • 1 tbsp. olive oil
  • 2 celery sticks, sliced
  • 4 button mushrooms, sliced
  • 1 zucchini, sliced (aka corgette)
  • 1 tbsp. *Seasoning* Vegemite (marmite or Worcestershire sauce)
  • Optional to add 1 can diced tomatoes if desired
  • Salt & pepper to taste

Method

  1. Set slow cooker on high.
  2. Heat a non stick fry pan and saute onions for 5 mins. Add garlic and stir for 1 minute. Add to the slow cooker, then add the dried lentils.
  3. Add the stock, bay leaf, thyme and herbs, Vegemite (or similar) carrots, potatoes, and extra water. Simmer for 20 minutes then add pumpkin, zucchini, celery, mushrooms and tomatoes (optional).
  4. Season with salt & pepper and simmer for 2-3 hours depending on your slow cooker. Once the lentils are soft and pumpkin cooked this will be ready to serve.

Nutrition Table

Servings: 6 Serving size:494g
Average Serve Average 100g
Energy 1010 kJ 204 kJ
  241 Cal 49 Cal
Protein 12.4 g 2.5 g
Fat, total 3.8 g 0.8 g
- Saturated 0.8 g 0.2 g
Carbohydrate 26.3 g 5.3 g
- Sugars 9.6 g 1.9 g
Sodium 102 mg 21 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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