Red Lentil and Tomato Soup

by IBD Medical on March 23, 2021

red lentil and tomato soup

This dish is perfect for a relaxing night in. So quick and simple, this delicious soup infuses rich flavours without having to add any extra salt. Using ingredients that are high fibre and low fat this dish is a healthy meal for lunch or dinner. Vegetarian and Lactose Free!

Prep time: 30 minutes

Serves: 3

Difficulty: Easy

Nutritional information (per serving)

  • Energy: 1460kj
  • Protein: 23g
  • Total fat: 6g
  • Saturated fat: 1g
  • Carbohydrates: 45g
  • Sugars: 10g
  • Dietary fibre: 14g
  • Sodium: 146mg

 

Ingredients: 

  • ½ tbs olive oil
  • 1 garlic clove
  • ½ brown onion
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 250g red lentils
  • 3.5 cups water
  • 425g diced tomatoes (canned)
  • 210g canned tomato soup
  • 1 zucchini
  • ½ tsp salt

 

Method:

  1. Heat the oil in a large saucepan over medium heat. Add the chopped onion and crushed garlic
  2. Once the onion has browned, add the coriander and cumin, cook for 2 minutes.
  3. Rinse the lentils and add to the saucepan with water, tomato and soup, bringing the mixture to a boil.
  4. Once boiled, reduce the heat and let simmer for 10 minutes
  5. Add the greeted zucchini and salt and simmer for a further few minutes.
  6. Divide between bowls and add your choice of seasoning. (We recommend coriander, parmesan and pepper)

 

    Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

    brand story

     *Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.

    BACK TO TOP