5 A Day Soup
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
30 mins
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Servings
4 people
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Calories
311 kcal
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Course
Main Course, Soup
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Cuisine
British
5 A Day Soup
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Find it tricky to get your 5 a day? Get them all in one bowlful of this delicious soup! This easy peasy 5 A Day Soup includes 1 whole portion per serving of onions, carrots, sweet potatoes, tomatoes and lentils, as well as garlic and a few simple spices to make this simple vegetable soup even more delicious!
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Ingredients
- 1 tablespoon olive oil
- 320 g onions (roughly 2 medium ones, diced)
- 2 cloves garlic (grated or crushed)
- ½ teaspoon chilli flakes (or to taste – optional)
- 2 teaspoons garam masala
- 1 teaspoon ground cumin
- 320 g carrots (roughly 2 medium ones, chopped into small chunks - roughly 1cm / ½ inch cubes – See Note 1)
- 320 g sweet potatoes (roughly 1 large one, skin removed and chopped into small chunks - roughly 1cm / ½inch cubes – See Note 2)
- 120 g red lentils
- 400 g tin chopped tomatoes
- 1 litre water (fill the empty tomato tin 2½ times)
- salt and pepper to taste
Instructions
- Place the olive oil and diced onions in a large saucepan and gently fry for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
- Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
- Add the chopped carrots, chopped sweet potato, red lentils, tinned tomatoes, water, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 15-20 minutes with the lid on, or until the vegetables are tender and the lentils are quite soft.
- Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 3.)
- If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. Add more water if the soup is too thick for your liking. You may also wish to check the seasoning at this point too.
- Serve with homemade bread.
Notes
- I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skin and saves you a job!
- Peeling sweet potatoes can be a bit of a pain. A little hack to speed things up is to cut the sweet potato into thick disks, then place each disk (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
- If you prefer, you can use a stick blender or a potato masher, or leave the soup un-blended.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Show Details
Calories
311kcal
(16%)
Carbohydrates
58g
(19%)
Protein
13g
(26%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
255mg
(11%)
Potassium
1242mg
(35%)
Fiber
17g
(68%)
Sugar
16g
(32%)
Vitamin A
25023IU
(500%)
Vitamin C
24mg
(27%)
Calcium
135mg
(14%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 311 kcal
% Daily Value*
| Calories | 311kcal | 16% |
| Carbohydrates | 58g | 19% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 255mg | 11% |
| Potassium | 1242mg | 26% |
| Fiber | 17g | 68% |
| Sugar | 16g | 32% |
| Vitamin A | 25023IU | 500% |
| Vitamin C | 24mg | 27% |
| Calcium | 135mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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