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  • olive or canola oil spray
  • 1 large onion, peeled and diced
  • 2 medium carrots, peeled and diced
  • 2 sticks celery, diced
  • 3 cloves garlic, crushed
  • 1 tablespoon ground cumin
  • 1 small zucchini, diced
  • 500g sweet potato, peeled and diced
  • 2 x 420g cans no-added-salt cooked brown lentils (undrained)
  • 1 litre salt-reduced chicken or vegetable stock
  • 500mL water
  • freshly chopped coriander, 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 (including the water they are canned in), stock and water; stir until well combined.
  5. Bring to the boil and simmer, partially covered, for 20 minutes until vegetables are tender.
  6. Ladle soup into bowls and sprinkle with coriander, if desired.


Increase the amount of water for a thinner soup, or process half the soup with a blender or stick mixer for a thicker texture.


  • Substitute a diced leek for onion.
  • Substitute pumpkin for sweet potato.
  • Add one thinly sliced fresh long red chilli to the onion for some spice and serve with a dollop of natural yoghurt.
  • Replace lentils with canned no-added-salt chickpeas or cannellini beans or ¾ cup dried red lentils.

Storage Suggestions

  • Soup can be stored covered in the fridge for up to 4 days or frozen for up to 6 months.

Equipment List

  • Large pot with lid
  • stirring spoon
  • ladle
  • serving bowls


Recipe from LiveLighter® campaign © State of Western Australia 2013 reproduced with permission.

Nutrition Information

570g Quantity per serving Quantity per 100g
Energy 1285kJ 226kJ
Protein 17.3g 3.0g
Fat, total 3.0g 0.5g
— Saturated 0.4g 0.1g
Carbohydrate 45.1g 7.9g
— Sugars 9.8g 1.7g
Fibre 12.8g 2.3g
Sodium 653mg 115mg