Recipe by Accredited Practicing Dietitian Georgia Houston from GH Nutrition | ghnutrition.com.au | @ghnutrition
This soup is filled with vegetables and other yummy goodness that will provide your body with vitamins and minerals to boost your immunity and keep you healthy during Canberra’s colder months.
Prep: 15 mins
Cook: 40 mins
- 1⁄4 cup extra-virgin olive oil
- 1 brown onion, finely chopped
- 2 carrots, skin left on, chopped
- 2 zucchinis, chopped
- 4 garlic cloves, grated
- 2 tsp ground cumin
- 2 tsp curry powder
- 1 tsp dried thyme
- 1 cup brown or green lentils, drained and rinsed
- 1 can diced tomatoes
- 4 cups salt-reduced vegetable stock
- 2 cups water
- Pinch of chilli flakes (optional)
- 1 cup spinach leaves
- 1⁄2 lemon, juiced
- Cracked black pepper, to season
- Wholegrain bread, to serve
Heat the oil in a large pan over medium heat.
Once the oil is simmering, add the onion, carrot, zucchini and cook, stirring often, until softened.
Add the garlic and spices and cook until fragrant, stirring often. Pour in the lentils, tomatoes, stock and water. Add chilli flakes and season with ground black pepper.
Turn up the heat and bring to the boil, then partially cover the pot with a lid and reduce heat to maintain a gentle simmer.
Cook for 30 minutes, or until lentils are tender but still hold their shape. Add the spinach leaves and cook for 1-2 minutes until wilted.
Season with lemon juice and pepper. Serve with wholegrain bread.