AIS Sports Nutrition

Lamb & lentil soup

HINT: For a vegetarian soup, omit the lamb and use vegetable stock; served with bread, it provides complete protein. This soup will keep for up to 2 days in the fridge, or freeze for up to 2 months

Olive or canola oil spray
1 onion, finely chopped
2 teaspoons minced garlic
1 kg butternut pumpkin, peeled and chopped
2 potatoes, peeled and chopped
1 cup red lentils
1 litre MAGGI All Natural Chicken Liquid Stock
4 large silverbeet leaves, chopped
200 g lamb backstrap
freshly ground black pepper, to taste
crusty bread, to serve

Spray a large saucepan with oil and heat.  Add onion and cook over medium heat for 2-3 minutes or until soft.  Add garlic and cook for 1 minute more.  Add pumpkin, potato, lentils and stock.  Bring to the boil, reduce heat to low, and cook, covered, for 15 minutes, stirring occasionally.  Add the silverbeet and cook another 5 minutes.  Meanwhile, spray a nonstick frying pan with oil, and cook the lamb for 5 minutes on each side.  Transfer to a plate, cover loosely with foil and stand for 5 minutes.  Finely slice the meat across the grain; add to soup and heat through.  Season with freshly ground black pepper, and serve with crusty bread.  Note: The pumpkin weight is for the whole piece, including skin and seeds.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2164 (517)
1443 (345)
Carbohydrate (g)
76
50
Protein (g)
37
25
Fat (g)
8
5
Fibre, Iron, Vitamin C, Zinc

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4-6

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