Lentil soup

Prep Time: 5 mins
Cooking Time: 30 mins
No of Serves: 5

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 tablespoon Extra virgin olive oil
  • 1 tin tomatoes OR jar of tomato passata
  • 2 cups of vegetable stock (you can use, liquid, powder or cubes. Make the stock using the liquid drained from your lentils to save waste! Choose a ‘no added salt’ or ‘salt reduced’ stock, where possible).

Note: the below additions are not included in the nutrition information panel

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

Additional Options: 

Herbs and spices: chilli + oregano + rosemary + thyme

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 1665 kJ (398 calories)
Protein 24g
Total Fat 13g
Carbohydrates 38g
Saturated Fat 4g
Sugars 12g
Dietary Fibre 14g
Sodium 977mg

Method

  1. Chop up your ingredients to suit your preferences – vegetables (onion, carrots, celery, zucchini, onion), garlic and meat (if adding). Smaller pieces may suit younger children (and this can help disguise any extra veggies added, for fussy eaters). Larger chunks make for a more rustic style, but will take little longer to cook.
  2. Drain the lentils and beans. Keep the liquid from the beans and lentils to use for the stock (e.g. if using stock cubes, or concentrated stock).
  3. Heat extra virgin olive oil in a large saucepan. Cook chorizo and bacon until slightly crispy. Sprinkle over any herbs and spices you wish to add, to pack a flavour punch to the soup (alternatively, you can add these later in the cooking process if you like a more delicate flavour).
  4. Next, add the onion, garlic and vegetables. Cook, stirring occasionally, for about 10 minutes (or until the vegetables start to soften).
  5. Add in the tinned tomatoes and pour in the stock. Cover the pot and bring to the boil. Reduce heat and simmer for around 15 minutes. The veggies should be soft (if not, let it simmer a little longer).
  6. Add lentils and beans. Simply cook to heat through (approximately 5 minutes). Add any herbs and spices now, for a more delicate flavour. Add any extra leftover cooked vegetables or already-cooked grains that you wish to include, to heat through.
  7. Soup is ready! Ladle into bowls, and top with lemon juice, parsley and fresh pepper. You may like to serve this up with some wholegrain or sourdough bread. You can also freeze this soup, so you can opt for something warm and homemade for those nights when you don’t want to cook.

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