Easy Tomato and Red Lentil Soup (Vegan)
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
40 mins
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Servings
4 people
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Calories
268 kcal
-
Course
Main Course
-
Cuisine
Fusion
Easy Tomato and Red Lentil Soup (Vegan)
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Nutritious, filling and budget-friendly, this Easy Tomato and Red Lentil Soup is a great option for busy weeknights and just perfect for batch cooking and filling the freezer! It's also vegetarian, vegan, gluten free and dairy free, so a real crowdpleaser.
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Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 3 garlic cloves crushed or grated
- 2 cm ginger grated
- 1 tablespoon cumin ground
- ½ teaspoon cayenne pepper (or dried chilli flakes)
- 400 g tin chopped tomatoes
- 200 g dried red lentils
- 1 litre water or vegetable stock (or chicken stock if you don’t need this to be veggie)
- salt and pepper to taste
- Juice of 1 lemon (or to taste)
Instructions
- Put 1 tablespoon of olive oil into a wide, deep pan and add the diced onion. Cover with a lid and cook on a low heat for 5 minutes until the onions have softened but are not brown.
- Add in the garlic, ginger, cumin and cayenne pepper and fry for 1 more minute. Then add in the tinned tomatoes, lentils, water or stock and some salt and pepper. Bring to the boil, cover with a lid and then turn down and simmer for 30 minutes until the lentils are really soft. Stir occasionally.
- When the soup is ready, squeeze in the juice of 1 lemon (or to taste) and add more water if you think the soup is looking too thick.
- Ladle the soup into bowls and serve.
Notes
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Show Details
Calories
268kcal
(13%)
Carbohydrates
44g
(15%)
Protein
16g
(32%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
140mg
(6%)
Potassium
891mg
(25%)
Fiber
19g
(76%)
Sugar
7g
(14%)
Vitamin A
364IU
(7%)
Vitamin C
29mg
(32%)
Calcium
94mg
(9%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Calories | 268kcal | 13% |
| Carbohydrates | 44g | 15% |
| Protein | 16g | 32% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 140mg | 6% |
| Potassium | 891mg | 19% |
| Fiber | 19g | 76% |
| Sugar | 7g | 14% |
| Vitamin A | 364IU | 7% |
| Vitamin C | 29mg | 32% |
| Calcium | 94mg | 9% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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