Lentil and vegetable soup

This hearty soup is perfect for a cold winter's day

1 ratings

50 minutes
Serves 2
4 of 5 a day

Nutrition: Per serving

Kcal166
Fat2.6g
Salt0.3g
Sugar12.8g

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.

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

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.