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Tomato and Lentil Soup

 Tomato and Lentil Soup


1 tbs olive oil

1 large onion, finely chopped

11/2 tsp mild curry powder

2 medium carrots, thinly sliced

2 sticks celery, thinly sliced

1/2 cup red lentils

700g bottle tomato passata

1.5 litres (6 cups) water

1 reduced salt vegetable stock cube, crumbled

1/2 cup low fat plain Greek style yoghurt, to serve

6 wholemeal dinner rolls, to serve


  1. Heat oil in a stockpot over a medium-high heat. Add onion. Cook, stirring, for 2-3 minutes until onion has softened.
  2. Add curry powder. Cook, stirring, for a further minute.
  3. Add carrots, celery, lentils, passata, water and stock cube. Bring to the boil. Reduce heat to low. Simmer, covered, for 1 hour, stirring occasionally until vegetables are tender and soup has thickened. Remove from heat. Cool 15 minutes.
  4. Puree soup in batches in a food processor or blender. Return to a large saucepan. Cook over a low heat until heated through.
  5. Remove from heat. Ladle soup into bowls. Top with a swirl of yoghurt. Accompany with dinner rolls.

Note: If soup is too thick, the consistency can be thinned by adding a little extra water.

Task for kids:

Swirl yoghurt through soup (Step 5).

Nutrients Per Serve

Energy 1213kJ
Total Fat 7.2g
Saturated Fat 1.2g
Monounsaturated Fat 3.4g
Polyunsaturated Fat 1.7g
Protein 12.2g
Carbohydrate 39.4g
Fibre 9g
Sodium 626g
Serves 6
Preparation Time 10 minutes
Cooking Time 1 hour, 5 minutes