Lentil and vegetable soup

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Lentil and vegetable soup

This hearty soup is perfect for a cold winter's day

50 minutes

Serves 2

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Ingredients

  • 1 teaspoon olive or vegetable oil
  • 1 small onion, peeled and roughly chopped
  • 1 medium carrot, peeled and sliced
  • 1 small parsnip, peeled and chopped
  • 1 x 400g can chopped tomatoes
  • 250ml reduced-salt vegetable stock
  • 1 dried bay leaf
  • Sprinkle of dried thyme
  • 30g red lentils, rinsed

CALORIES: 166

FAT: 2.6g

5 A DAY: 4

SALT: 0.3g

SUGAR: 12.8g

Method

  1. Heat the oil in a non-stick pan. Add the chopped onion and cook slowly until softened then add the carrot and parsnip and cook, stirring occasionally, until the vegetables begin to soften (about 2 minutes).
  2. Add the tomatoes, stock, bay leaf and thyme and cook, stirring well, until heated through.
  3. Stir in the lentils and cover and cook on a medium-low heat until the vegetables and lentils are softened, but still hold their shape – roughly half an hour.
  4. Remove bay leaf, ladle into two bowls and serve.

When the soup is nearly cooked, stir in some fresh spinach leaves or chopped green cabbage for extra colour, flavour and texture


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