• spray olive or canola oil spray
  • 2 onions, chopped
  • 3 carrots, chopped
  • 3 stalk celery, chopped
  • 3 cloves garlic, chopped
  • 1 tbs ground cumin
  • 1 zucchini, chopped
  • 1 sweet potato, chopped
  • 3 x 400g cans no-added-salt brown lentils, drained and rinsed
  • 3 tsp reduced-salt vegetable stock
  • 12 slices wholemeal or multigrain bread, to serve


  1. Lightly spray a large pot with oil and place on medium to high heat.
  2. Add onion, carrots and celery. Cook for 5 minutes, stirring often, until vegetables have softened.
  3. Stir in garlic and cumin, cook for 1 minute until fragrant.
  4. Add zucchini, sweet potato, lentils, stock powder and 1 1/2 L water; stir until well combined.
  5. Bring to the boil and simmer, partially covered, for 15 minutes until vegetables are tender.
  6. Ladle soup into bowls and sprinkle with coriander, if desired. Serve with bread or toast.

Serving Suggestion: Ladle individual portions into ziplock bags, squeeze the air out, seal and freeze.
Comment: *To make this meal gluten free, use gluten free bread or add 1 cup of cooked brown rice to each bowl just before serving.

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Nutrition Information

per serving per 100g
Energy 2006 kJ 301 kJ
Protein 25 g 4 g
Fat, total 8 g 1 g
— saturated 1 g 0.1 g
Carbohydrate 66 g 10 g
— sugars 12 g 2 g
Sodium 627 mg 94 mg
Fibre 18 g 3 g

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