Serves 4
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Great for brunch or as an appetiser for dinner, this hearty soup has a natural sweetness from carrots, sweet potatoes and tomatoes, so it’s suitable for diabetics.


  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2-cm piece ginger, grated
  • 2 garlic cloves, crushed
  • 500 g kumara (sweet potato), peeled, chopped
  • 2 carrots, trimmed, chopped
  • 1 parsnip, trimmed, chopped
  • 1 zucchini, sliced
  • 2 tbsps Thai red curry paste
  • ½ cup red lentils
  • 4 cups salt-reduced vegetable stock
  • 2 cups water
  • 400 g can diced tomatoes
  • Low-fat natural yoghurt, micro coriander, sliced red chilli, grainy toast, to serve

In a saucepan, heat oil on high. Saute onion, ginger and garlic 2 to 3 mins, until onion is tender.


Add vegetables to pan and cook, stirring 2 to 3 mins, until beginning to colour.


Mix in paste and cook, stirring 1 min. Stir in lentils.


Pour in water and tomatoes and bring to the boil. Reduce heat to medium and simmer, partially covered, 25 to 30 mins, until vegetables and lentils are tender.


Process until smooth. Season. Serve topped with a dollop of yoghurt, coriander and chilli. Accompany with toast on the side.

Recipe & Photo: Rob Shaw/BauerSyndication.com.au

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