Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Spicy red lentil soup

  • Sodium


  • Energy


  • Fat


  • Sat. Fat


  • Sugar



  • ¼ cup olive oil
  • 4 small onions or 2 large, finely chopped
  • 2 garlic cloves, peeled and finely chopped
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 long red chilli, finely chopped
  • 500 g red lentils
  • 1 tin of no added salt tomatoes, or 6 fresh
  • ½ cup low salt tomato paste
  • 2 L water
  • 2 tbsp maple syrup
  • 1 handful of coriander leaves
  • 400 g tin light coconut milk



Recipe provided by the Stephanie Alexander Kitchen Garden Foundation in support of the Heart Foundation

  1. Prepare all of the ingredients based on the instructions in the ingredients list.
  2. Heat the olive oil in the large pot.
  3. Add the onion, garlic, cumin, garam masala, chilli and red lentils.
  4. Cook for 5 minutes. Add remaining ingredients except for the coriander and coconut milk, and simmer covered for 30–40 minutes.
  5. Add the coriander and coconut milk, then blend to a thick soup.
  6. Season the soup with pepper and serve.


Serves 6