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Prep time – 20mins


Cooking time – 40mins


Serves – 4

Dairy Free
Gluten Free
Nut Free
Soy Free
Ingredients Qty Protein Fat CHO
* Sausages - 2 thin (~ 70g each) 140g 26 11 7
Lentils, green or brown - 1 cup dry 190g 49 2 57
Onion, white or brown - 1 medium 120g 2 0 5
Celery - 2 stalks 100g 1 0 2
Pumpkin - 2 cups chopped 150g 3 0 12
Olive oil - 2 tablespoons 40ml 0 37 0
Curry powder - 2 teaspoons 2 tsp 0 0 0
Feta cheese - 60g 60g 12 18 0
Total per serve 1 23g 17g 21g

Serves 4

per Serve – main ingredients only:     320 cal   /   1350 kJ 
for Gluten Free – if adding bread, choose gluten free
for Dairy Free – leave out the feta cheese 

Preparing the Lentils
Soaking the lentils first will shorten the cooing time and make them easier to digest. Put the dry lentils in a large bowl and cover with plenty of water. Soak for 2 hours, then drain off and discard the soak water. They are now ready to add to the cooking pot.

Making the Soup
Chop the celery and onion. Add the olive oil to a large pot and heat gently. Then add the celery and onion straight away – you want to avoid burning the oil. Add the curry powder and stir through. Fry for a few minutes then add soaked lentils. Add fresh water to cover the lentils by an extra two inches. Reduce the heat, cover and simmer for 20 minutes. In a separate saucepan, boil the sausages until cooked through, piercing with a knife to let the fat out. Drain off the water and fat, slice into rounds, then set aside.

Add the pumpkin and sausages and simmer again until lentils and pumpkin are soft. For a thickened soup, allow the soup to cool a bit then puree half in a blender (be careful – hot liquid in a blender will blow the lid off if not secured well). Add the blended soup back to the pot, add the sausages and stir through.

Divide soup between four bowls and garnish with feta cheese and parsley.

Sausages are not all made equal. We suggest finding a butcher who makes them with minimal additives. Ask around. It is possible to find sausages made from mince, herbs and spices with no meal – or at least a gluten free meal – and no preservatives