Blog article
CSIRO Cooking Diaries: A winter soup with kick
The red lentils will help you feel fuller for longer with their nice dose of protein and fibre1 and both pumpkin and carrots are rich in beta-carotene, which the body converts into vitamin A2, supporting healthy vision, immune function and skin health. You’ve also got antioxidants3 from the spices, and a subtle sweetness from the leek.
Serve it up with a dollop of yoghurt and get a movie on.
Curried pumpkin, lentil and leek soup
Serves: 4
Prep: 5 min
Cook: 30 min
- Extra virgin olive oil, 1 tablespoon(s)
- Leek, 1 medium leek(s), finely chopped
- Ginger, fresh, 1 teaspoon(s), finely grated
- Curry powder, 3 teaspoon(s)
- Pumpkin, any type, 1 kg(s), peeled, seeded, chopped
- Carrot, 2 medium carrot(s), peeled and chopped
- Red lentils, dried, 280 g, approx 1½ cups, washed
- Chicken liquid stock, salt reduced, 4 cup(s), or vegetable stock
- Tomato, 1 medium, ripe, seeded, finely chopped
- Red onion, ½ medium, finely chopped
- Cumin seeds, 1 teaspoon(s), toasted
- Coriander, 3 sprig(s), leaves, to serve
Method
- Heat the oil in a large saucepan over medium heat. Add the leek, ginger and curry powder, cook, stirring for 3 to 4 minutes, or until leek is soft. Add the pumpkin, carrot and lentils, stir to coat in the curry mixture.
- Add the stock and 3 cups of water. Increase heat to high, cover and bring to a boil. Reduce heat to medium. Allow the soup to gently simmer, covered, for 10 minutes, stirring occasionally until pumpkin is tender. Remove from the heat and allow to stand (covered) for 10 minutes.
- Using a handheld stick blender, blend the soup until smooth. Divide between four serving bowls. Top with tomato, red onion, cumin seeds and coriander. Serve and enjoy.
Slow cooker tip
Add all ingredients except the toppings to the slow cooker. Cook on low for 6 to 7 hours or high for 3 to 4 hours until the pumpkin and lentils are very soft. Blend until smooth using a stick blender. For a thicker soup, reduce the added water slightly.
Dietitian tip
This soup is delicious with a dollop of yoghurt. The total recipe makes 10 cups, one serving is 2½ cups. If you are cooking for one, cool and freeze in single serve portions or place in the fridge for up to 4 days. For a thicker consistency, add less water.
You could be fully covered for the CSIRO Total Wellbeing Diet Program
The CSIRO Total Wellbeing Diet is an evidence-based, healthy eating and weight management program developed by Australia's national science agency, CSIRO. It combines a higher-protein, low-GI eating plan with meal plans, recipes, exercise guidance, tracking tools and behaviour-change support to help people lose weight in a sustainable way and build healthier long-term habits. The program focuses on whole foods rather than fad diets or restrictive eating, making it easier to maintain over time.
How HBF members can access it
Eligible HBF members may be able to access the CSIRO Total Wellbeing Diet through our health programs. Depending on your level of cover and eligibility criteria, you may be able to access:
- The CSIRO Total Wellbeing Diet Health Support Program, which combines the online weight-loss program with support from an Accredited Practising Dietitian.
- Eligible members with Hospital Cover may be able to access to the program may be fully covered for 12 weeks, including three health coaching sessions and a copy of the CSIRO Complete Recipe Collection cookbook.
- Members with eligible Extras cover may also be able to claim benefits for CSIRO Total Wellbeing Diet programs through HBF's Healthy Living Programs.
Sources:
1 Nutrition Australia - Fibre
2 Health Direct – Vitamin A and your skin
3 Better Health – Antioxidants
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
