Prep Time:15 mins
Understanding food allergies and intolerances
Spicy lentil and tomato soup
Cooking Time:25 mins
Serves:4 Adults
This soup makes a great lunchtime meal that also contributes 3 of your 5-a-day!
About this recipe
Adapted from 101 Square Meals
Ingredients
- 1 medium-sized onion, finely diced
- 1 clove of garlic, peeled and crushed or finely chopped
- 1-2 sticks of celery, finely diced
- 1 leek, sliced
- 2 large fresh tomatoes or 1 can of chopped tomatoes
- 2 teaspoons / 10ml vegetable oil
- 1 teaspoon / 5g chilli chilli powder
- 140g of red split lentils
- 1 low-salt vegetable or chicken stock cube dissolved in 850ml of boiling water
- 1 tablespoon of fresh parsley (without stalks) or 1 teaspoon of dried parsley (if desired)
Method
- Peel and finely dice the onion and carrots.
- Wash and finely dice the celery.
- Wash and slice the leek.
- Peel and crush or finely chop the garlic.
- Chop the tomatoes if using whole tomatoes.
- Heat the oil and gently fry the garlic, onion, celery, carrots and leek until softened.
- Add the chilli powder and stir in the lentils.
- Stir in the tomatoes.
- Pour the stock over the vegetables and lentils.
- Simmer for 20-25 minutes until the lentils are tender.
- Blend if desired.
- Add the fresh parsley or dried parsley if using.
- Serve and enjoy.
What you will need
- Chopping board
- Chopping knife
- Hand blender
- Measuring jug(for liquids)
- Saucepan
- Vegetable peeler
- Wooden spoon
Serving suggestions
Serve with wholemeal bread
This hearty soup is great for those trying to increase the vegetable intake.
