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5.0 from 3 votes

5 A Day Soup

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!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 people
Calories: 311 kcal
Course: Main Course , Soup
Cuisine: British

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

    Cup of Yum
  1. 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.
  2. 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.)
  3. 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.
  4. Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 3.)
  5. 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.
  6. 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

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

% 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.