Curried Vegetable Soup

Serves 1


1/2 onion, diced

1/2 parsnip, diced 1cm

1 carrot, diced 1cm

1/2 red capsicum, diced 1cm

1/2–1 tsp yellow curry paste

3 Tbsp dried red lentils

100ml lite coconut milk

2 cups veggie stock

To Serve

1 Tbsp chopped peanuts



  1. Prep & cook soup. Heat 1/2 tsp oil in a medium pot (with a lid) on medium heat. Cook onion for about 2 minutes, until begininning to soften.
  2. Add parnsip, carrot, capsicum and 1/2 tsp salt and cook for 3–4 minutes. Add curry paste and cook for about 30 seconds, until fragrant. Add lentils, coconut milk and stock and bring to a simmer. Once simmering, reduce heat to low, cover and cook for about 20 minutes, until lentils and veggies are tender.
  3. Remove from heat and use a stick mixer to blend or mash until smooth. Add a little water to soup to thin if desired. Season to taste.
  4. Serve soup topped with peanuts and coriander.

Nutritional Info (per serve)
Energy (kJ): 1669
Energy (Cal): 399
Carbohydrate (g): 39.1
Protein (g): 17.5
Fat (g): 17.1
Saturated Fat (g): 11.6
Sugars (g): 19.6

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