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 
Energy kJ (Cal)
2164 (517)
1443 (345)
Carbohydrate (g)
Protein (g)
Fat (g)
Fibre, Iron, Vitamin C, Zinc

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

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