Indian spiced red lentil soup

Ingredients (4 servings) 1 tablespoon vegetable oil 1 brown onion, finely chopped ¼ cup curry paste of choice 1 litre vegetable stock 400g can diced tomatoes 2/3 cup red lentils, rinsed ¼ cup pearl barley, washed ½ cup chopped fresh coriander leaves Method Heat oil in a large saucepan over medium-high heat. Add onion. Cook,…

Mexican mixed bean soup with corn salsa

Ingredients (4 servings) 1 tablespoon olive oil 1 brown onion, sliced 1 red capsicum, chopped 1 green capsicum, chopped 2 garlic cloves, crushed 2 teaspoons ground cumin 1 teaspoon chilli powder 2 teaspoon ground coriander 2 x 400g cans crushed tomatoes 2 teaspoons vegetable stock powder 400g can cannellini beans, rinsed, drained 400g can kidney…

Lentil & cannellini bean soup

Ingredients (4 servings) 1 teaspoon olive oil 2 carrots, peeled, finely chopped 1 brown onion, halved, finely chopped 1 garlic clove, crushed 1L (4 cups) Vegetable stock 1 x 800g can diced tomatoes 1 x 400g can brown lentils, rinsed, drained 1 x 400g can cannellini beans, rinsed, drained  Shaved parmesan, to serve Method Heat…

Spicy bean soup

Ingredients (4 servings) 1 tablespoon olive oil 1 medium brown onion, chopped 1 medium red capsicum (bell pepper), chopped 2 garlic cloves, crushed ½ teaspoon dried chilli flakes 2 medium zucchini (baby marrow), roughly chopped 1 bunch asparagus, trimmed, cut into 3cm lengths (optional) 400g can crushed or diced tomatoes 3 cups Vegetable stock 410g…

Diabetes-friendly beef and barley soup

Ingredients (4 servings) 4 dried bay leaves 1 large brown onion, halved 5 garlic cloves, peeled 3 fresh thyme sprigs 2 teaspoons black peppercorns 1 cinnamon stick 2 cups no-added-salt beef stock 600g beef chuck steak, trimmed of fat, cut into 4cm pieces 1 tablespoon olive oil 2 celery stalks, thickly sliced 400g sweet potato,…

Tomato and bean soup

Ingredients (4 servings) 1 tablespoon olive oil 1 brown onion, finely chopped 2 garlic cloves, finely chopped 1 long red chilli, half finely chopped, half thinly sliced (optional) 2 x 400g cans Diced Tomatoes 1 cup Vegetable stock 400g can red kidney beans, rinsed, and drained ±40g Cheddar, grated 1 avocado, diced 1 ripe tomato,…

Tomato & vegetable red lentil soup

Ingredients (serve 4) 2 teaspoons olive oil 450g pkt soup mix 1 garlic clove, crushed 800g can diced tomatoes 3 cups (750ml) vegetable stock ½ cup (115g) red split lentils Salt & freshly ground pepper Coriander sprigs, to serve Method Heat the oil in a large saucepan over a medium heat. Add the soup mix…

Chicken and lentil soup

Ingredients (serves 4) 1 cup green lentils, rinsed, drained 2 cups salt-reduced chicken stock 4 cups water 2 Chicken Breast Fillets 2 tomatoes, chopped 1 onion, finely chopped 2 celery sticks, leaves intact, chopped 2 carrots, finely chopped 1 bay leaf ½ cup grated parmesan, to serve ¼ cup chopped flat-leaf parsley Method Place the…

Mexican chicken soup with avocado salsa

Ingredients (serve 4) 2 small chicken breast fillets 1 chicken stock cube 1 liter water 1 tablespoon olive oil 1 red onion, finely chopped 1 tablespoon ground cumin 1 teaspoon chilli powder 400g can diced tomatoes 400g can red kidney beans, rinsed, drained 1 large avocado, halved, peeled, coarsely chopped 420g can corn kernels, drained…

Moroccan lamb soup

Ingredients (serve 4) 1 tablespoon olive oil 2 large (900g) lamb shanks 1 medium brown onion, chopped 2 garlic cloves, crushed 2 medium carrots, peeled, chopped 2 celery stalks, chopped 2 teaspoons ground cumin 2 teaspoons ground coriander ½ teaspoon ground ginger ½ teaspoon ground cinnamon 400g can diced tomatoes 1 tablespoon beef stock powder…