This hearty soup is perfect for a cold winter's day
50 minutes
Serves 2
Recipe by: World Cancer Research Fund | cancer and nutrition experts
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.
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Recipe by: World Cancer Research Fund | cancer and nutrition experts
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.
Share
Rate
Print
Share
Rate
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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
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).
Add the tomatoes, stock, bay leaf and thyme and cook, stirring well, until heated through.
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.
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