Recipes

Ingredients

• 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

Utensils

• Chopping board
• Garlic crusher
• Kitchen scales
• Knife
• Measuring jug
• Medium saucepan
• Stick blender or food processor
• Vegetable peeler
• Wooden spoon

Step 1

In a medium sized saucepan, heat the oil

Step 2

Add the onion, leek, carrot, pepper and garlic and ground pepper and stir well

Step 3

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

Step 4

Add the tomatoes, lentils and stock to the pan and bring to the boil

Step 5

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

Step 6

Add a pinch of salt and more pepper to taste along with a dash or two of Tabasco sauce if using

Step 7

Blend until smooth using a stick blender or in batches in a food processor

Step 8

Return to the pan to keep warm until serving

Each portion provides on average

Energy 674kj 161kcal 8.05%

Fat 4.9g 7%

Saturates 0.37g 2%

Carbohydrates 23.4g 23%

Sugars 7.9g 9%

Salt 0.8g 13%

Protein 8.5g Low

Fibre 2.72g Med

Food Value

Calcium

Phosphorus

Potassium

Magnesium

Iron

Zinc

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Biotin

B6

Folate

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.

Iron

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.

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