Spicy lentil and tomato soup

A great source of your 5-a-day!


This soup makes a great lunchtime meal that also contributes half of your 5-a-day!


Ingredients - Serves 4 Adults

  • 140g of red split lentils
  • 10ml of vegetable oil
  • 1 medium onion
  • 1 clove of garlic
  • 2 large fresh tomatoes or 1 can of chopped tomatoes
  • 1-2 sticks of celery
  • 2 carrots
  • 1 leek
  • ¼ teaspoon of chilli powder
  • 1 low-salt vegetable or chicken stock cube
  • 850ml of boiling water
  • 1 tablespoon of  fresh parsley or 1 teaspoon of dried parsley

Method

  1. Peel and chop the onion and garlic.
  2. Wash, peel and chop the celery, carrots and leeks.
  3. Chop the tomatoes.
  4. Heat the oil and gently fry the chopped garlic, onion, celery, carrot and leek until softened.
  5. Add the chilli powder and stir in the lentils.
  6. Stir in the tomatoes.
  7. Pour the stock over the vegetables.
  8. Simmer for 15-20 minutes until the lentils are tender.
  9. Add the parsley.
  10. Blend if desired.
  11. Serve and enjoy.

Serving Suggestions

Serve with wholemeal bread

About this Recipe

Adapted from 101 Square Meals

Spicy lentil and tomato soup
info

All our recipes are nutritionally analysed by our team of experts.

Serves

4 Adults

4 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

25 Minutes

25 Minutes

5-a-day

2.5 Of Your 5 A Day

2.5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Hand Blender, Measuring Jug(for Liquids), Saucepan, Vegetable Peeler, Wooden Spoon

Chopping BoardChopping KnifeHand BlenderMeasuring Jug(for Liquids)SaucepanVegetable PeelerWooden Spoon
1/4 of this recipe contains
Energy
767kj
182kcal
9%
Fat
1.9g
3%
Saturates
0.2g
1%
Sugars
8.7g
10%
Salt
0.1g
2%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (381g)
Energy201Kj 767Kj
48Kcal 182Kcal
Fat0.5g 1.9g
(of which saturates)0.1g 0.2g
Carbohydrate7.3g 28g
(of which sugars)2.3g 8.7g
Fibre1.4g 5.5g
Protein2.6g 9.7g
Salt0g 0.1g

Disclaimer.

Recipe rating

Current rating: 0 (0 ratings)