Hearty Vegetable and Lentil Soup

"From The Australian Women's Weekly July issue featuring diabetic recipes. Times are estimates. Suitable for freezing. Per serve - 1360kj, 16g protein, 6g fat (1g saturated), 45g carbohydrate, 12g fibre, 500mg sodium and low GI"
photo by katew photo by katew
photo by katew
photo by Stardustannie photo by Stardustannie
Ready In:
1hr 5mins
2 1/2 litres




  • Heat oil in a large saucepan, cook onions, garlic, celery, carrots, parsnip and kumara for about 10 minutes or until vegetables start to soften. Add curry paste and cook until fragrant.
  • Add stock, the water and lentils, bring to the boil.
  • Reduce heat, simmer for about 25 minutes or until vegetables and lentils are soft.
  • CORIANDER YOGHURT - Meanwhile blend half the yogurt with the coriander until smooth; stir in remaining yogurt. Refrigerate until required.
  • Blend or process soup in batches until smooth. Return soup to a clean pan, stir in extra boiling water and bring to the boil. (If using a stick/immersion blender you can do it in the pot and then had extra boiling water.).
  • Ladle soup into serving bowls, top with Coriander Yoghurt and a little freshly ground black pepper, if desired.
  • Serve with toasted bread cut into six servings.

Questions & Replies

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  1. Thanks for sharing this delicious soup. Felt full n healthy after eating it. Only change was to omit parsnip as we didn't have it, am sure it would've been a lovely addition :-) Also skipped the coriander as I don't enjoy it, but will definitely make this again.
  2. I made this soup for mom when she came in to town. I love red lentils as they give a softer flavor than the brown. Although Love the brown as well. I used potatoes as opposed to parsnips ( they did not lot good at the store), sweet potatoe (kumaro), chicken stock from freezer, and curry powder. I loved the flavors and the taste of the soup. Well defined. I think it is the pureed soup part that I may be off with. I love textures in my soups being a country gal. I will make this again as it just tastes so good and get used to the pureed feeling. Mom and DH did like it. DH is also a chunky soup lover but said this is good. I think next time I will leave full bodied and try that way. My favorite part was the yogurt topping. WOW what a game changer. I will use this again on regular lentil soup and maybe a few others. It gives a tangy taste just sets your mouth to smiling when mixed with the softness of the soup. mmm mmm Made for Aus/NZ April 2013
  3. I made this using what I had subbing curry powder for curry paste and rice for the lentils. I had no idea until it was time to add the lentils that I didn't have any. I really liked it and realized that I love pureed soups. I have looked eveywhere for curry paste and brown lentils but can't find them at any of the local grocery stores. Made for I Went to the Market Tag 2010.
  4. Great mid week dinner - I left out the yoghurt but loved just the coriander, fresh from the garden, on top so thanks Pat.
  5. I enjoyed this soup alot! The flavors were so good and the yogurt and cilantro mixed in made it even better! I used homemade vegetable stock and couldn't find curry paste so used some homemade Cape Malay curry powder. So glad I tried this! Made for Diabetic forum-Soups On event!


  1. Another rocket blasting recipe submitted by Pat! We devoured this, and simply adored it. I used all ingredients, (sweet potato=kumara) and a beef broth in place of vegetable broth. I love red lentils, as they really can turn into such fine tasting lentils, with a mild flavor.I wouldn't change one thing about this recipe, as it is a supreme recipe! Both in taste, quantity, and quality!
  2. This soup maker loves well seasoned Lentil soups - Hearty Vegetable and Lentil Soup is one that comes to the table looking great and tasting as good as it looks - a combination that makes for a wonderful lunch or supper soup. I didn't have a sweet potato which I will use next time - used snipped fresh parsley instead of the coriander for the same reason. Served with recipe#264809 this made for a wonderful meal. We both thank you for a great Lentil soup.
  3. Absolutely delicious soup. The only change I made was to use chicken stock in place of the vegetable stock. My non eating vegetable son (I mean this literally!) ate 2 bowls and was licking his lips. So in saying that we will have this soup on a regular basis. he he he The curry paste is a nice flavour addition. Great recipe thanks for sharing.


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