A simple to make soup, using a few vegetables with some store cupboard staples.
Gently spiced and filling, perfect to warm up with after a chilly Spring afternoon or evening walk.
- 110g dried red lentils
- 1 small red onion, peeled and finely chopped
- 1 leek, trimmed and thinly sliced
- 1 red pepper, de-seeded and diced
- 1 large carrot, trimmed, peeled and diced
- 400g tin chopped tomatoes
- 1 clove of garlic, crushed
- 1 vegetable stock cube, made up with 570ml of boiled water
- 1/2 teaspoon ground black pepper
- 1 tablespoon olive or vegetable (rapeseed) oil
- Tabasco sauce
- Chopping board
- Garlic crusher
- Kitchen scales
- Measuring jug
- Medium saucepan
- Stick blender or food processor
- Vegetable peeler
- Wooden spoon
- In a medium sized saucepan, heat the oil
- Add the onion, leek, carrot, pepper and garlic and ground pepper and stir well
- Place a lid onto the pan and cook gently, stirring occasionally on a low heat for around 10 minutes or until the vegetables have softened
- Add the tomatoes, lentils and stock to the pan and bring to the boil
- Lower the heat to a gentle simmer and cook without the lid for another 10 minutes or until the lentils and veg are well softened
- Add a pinch of salt and more pepper to taste along with a dash or two of Tabasco sauce if using
- Blend until smooth using a stick blender or in batches in a food processor
- Return to the pan to keep warm until serving
Energy674kj 161kcal 8.05%
Fibre & Protein
Lentils are a good source of fibre and plant based protein, with the protein not only helping us to feel full, but the fibre also feeding our beneficial gut bacteria.
Lentils are also a great plant based source of iron, which is important in our bodies for making red blood cells and for normal metabolism.