This healthy Mediterranean-inspired soup is packed full of goodness! It will keep you full, hit that stop when your feeling like something warm and so easy to make!


1 tablespoon olive oil

1 small brown onion, chopped

1 x 400g  frozen vegetable Mix

2 x 400g cans brown lentils, rinsed, drained

1 x 400g can diced Italian tomatoes

500ml (2 cups) vegetable liquid stock

500ml (2 cups) boiling water

1/4 cup chopped fresh parsley

Freshly ground black pepper

4 multigrain rolls, to serve (optional)


METHOD (4 Servings)

  1. Heat the oil in a large saucepan over medium heat. Add the onion and frozen vegetable mixture and cook, stirring occasionally, for 3 minutes or until the onion softens.
  2. Add in the lentils, diced tomato, vegetable stock and water to the pan. Cover saucepan and bring to a boil over high heat.
  3. Then reduce heat to medium and simmer, partially covered, for 8-10 minutes or until the vegetable mixture is just tender. Add the parsley and stir until well combined.
  4. Taste and season with pepper.
  5. Ladle the soup among serving bowls and serve with the rolls, if desired.


Handy freezer tip: At the end of step 3, allow leftover soup to cool to room temperature. Transfer to an airtight freezer-proof container. Label, date, and freeze for up to three months. Thaw overnight in the fridge. Reheat and continue from step 3.

419 Calories per serve*