Vegetable and lentil soup

Written by Catherine Saxelby on Wednesday, 06 July 2022.
Tagged: fish, healthy cooking, healthy eating, nutrition, vegetables

Ready In: 40 minutes
Prep Time: 15 minutes
Cooking Time: 25 minutes
Serves: 8

This wholesome and filling soup keeps really well in the fridge for a few days or frozen for up to 2 months. Prepare in advance then reheat later for a quick weeknight option. This is also a good recipe to add some extra “hidden” veg to tempt those fussy eaters.

Ingredients

1 tablespoon olive oil
1 onion, peeled and diced
2 teaspoons curry paste or powder
1 cup (200 g) red lentils
4 cups (1 litre) salt-reduced vegetable or chicken stock
425 g can crushed tomatoes
2 medium potatoes (about 400 g), peeled and diced
2 medium carrots (about 250 g), diced
1 x 400 g can butter beans, drained and rinsed
1 cup (120 g) frozen peas
1 cup water
TO SERVE:
chopped parsley
slices of wholemeal bread

Nutrition per serve

1 serve of soup including 1 slice bread = 870 kJ (207 Calories), 10 g protein, 4 fat (including 1 g saturated fat), 29 g carbohydrate (including 7 g sugars), 8 g fibre, 440 mg sodium. Read our nutrition rating system

Directions

Heat the oil in a large deep pan. Add onion and sauté for about 2 minutes or until softened. Add the curry paste and stir over the heat a further 2 minutes until fragrant.
Stir in lentils, stock, tomatoes, potatoes, carrots and water. Bring to the boil, then reduce heat to low and simmer, covered, for 30 minutes or until the vegetables are tender and the lentils have “disappeared”. Pierce potato pieces with a sharp knife to test for doneness.
Just before serving, add frozen peas and simmer for 5 minutes. Sprinkle with chopped parsley and serve hot with slices of fresh wholemeal bread.

Tip:

This soup will keep for several days in a container in the refrigerator, or you can freeze for up to 2 months. Reheat just prior to serving.

Variations

Brown two lamb shanks in oil, along with the onion. Simmer with vegetables and lentils until cooked through, a total of 1-2 hours. Strip off meat and add meat pieces back to soup in pan.