Lentil soup

Prep Time: 5 mins
Cooking Time: 30 mins
No of Serves: 4-6

Recipe courtesy of Lauren Shaw, Accredited Practising Dietitian

Ingredients

  • 1 medium brown or red onion
  • 2 carrots
  • 3 sticks celery
  • 2 zucchini
  • 2-3 garlic cloves
  • 2 rashers of bacon, fat trimmed
  • 1 chorizo sausage
  • 1 tin lentils
  • 1 tin beans (I used mixed beans, but you could use any type!)
  • 1 tin tomatoes OR jar of tomato passata
  • 2 cups of vegetable stock – you can use powder or cubes too. Make the stock using the liquid drained from your lentils to save waste! If you’re buying stock, choose a ‘no added salt’ or ‘salt reduced’ option where possible.
  • Dried/fresh herbs: chilli + oregano + rosemary + thyme (all optional)
  • Extra virgin olive oil

 

To serve: fresh lemon, cracked pepper, bread / toast / rolls

 

Options: 

LOW FODMAP: omit onion, and use garlic infused oil.

VEGETARIAN/VEGAN: omit the bacon and chorizo

ADD EXTRA VEG: use leftover roast veg or cooked veg – simply throw these in at the end

ADD SOME GRAINS: use leftover rice, barley or quinoa to increase the carbohydrate portion of the meal. Or simply serve with wholegrain bread/toast.

Nutrition Information (per serve)

Energy 1828 kJ (437 calories)
Protein 26g
Total Fat 17g
Carbohydrates 36g
Saturated Fat 4g
Sugars 10g
Dietary Fibre 16g
Sodium 753mg

Method

  1. Chop up your ingredients to suit your preferences – veg, onion, garlic and meat (if adding).

– Smaller pieces may suit the little children at your table, and will help you to disguise any extra veggies you add

– Larger chunks make for a more rustic style, but will take little longer to cook through

  1. Drain your lentils and beans – but keep this liquid, because we’ll add it in with the stock later!
  2. Heat 1tbs of oil in a large saucepan. Cook up the chorizo and bacon until your kitchen smells wonderful, and they get a little crispy. If you’re using herbs, add these now too to help give the soup a bit more of a kick.
  3. Next, add all of the onion, garlic and vegetables. Cook, stirring occasionally, for about 10 minutes (or until they start to get a little soft).
  4. Plop in the tinned tomatoes, and pour in the stock (whatever type you decide to use). Cover the pot, and bring to the boil. Reduce heat and simmer for around 15 minutes. The veggies should be soft now! If not, let simmer a little longer.
  5. Add lentils and beans. Simply cook to heat through, so around 5 minutes. You could throw the herbs in now if you like a more delicate flavour. If you’re adding EXTRA leftover cooked veg, add these now too. The same goes for any already-cooked grains.
  6. Soup is ready! Ladle into bowls, and top with lemon juice, parsley and fresh pepper. You may like to serve this up with a bit of wholegrain bread or some sourdough. This can also be frozen for those hectic nights when you feel like something warm and homemade, but just don’t want to cook!
  7. #lovesoup and share your creations with me, over on Instagram or Facebook, @inadietitianskitchen

Want more tips to feel fabulous? Sign up to our Smart Eating newsletter today!