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Perfect lunch for that cool winter day! High in fibre and a good source of protein. Serves 4


2 Tbs extra virgin olive oil

1 medium brown onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

4 garlic cloves, minced

2 tsp. ground cumin

1 tsp. curry powder

½ tsp. dried thyme

½ tsp. dried rosemary

400g can of diced tomatoes

1 cup brown lentils, rinsed

4 cups vegetable or chicken stock

2 cups water

Pinch red chilli flakes

1 tsp. Salt

Ground black pepper to taste

1 cup kale, chopped

1 lemon, juiced to taste


  1. Heat the olive oil in a large pot over medium-high heat.
  1. Once the oil is heated, add the chopped onion, celery and carrot and cook, stirring often for 5 minutes or until the onion is softened. Add the garlic, cumin, curry powder, thyme and rosemary. Cook until fragrant, constantly stirring for about 30 seconds.
  1. Add the tomatoes and cook for a few more minutes, stirring often, to enhance the flavour.
  1. Pour in the lentils, stock and the water. Add salt and a pinch of chilli flakes, and season generously with pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  1. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped kale. Cook for 5 more minutes, or until the kale has softened to your liking.
  1. Remove the pot from heat and stir in the juice of the lemon to taste, and season with salt and pepper to taste. Serve immediately.

Recipe contributed to SCU Nutrition Student Mollie Ryder. 

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