Red Lentil and Tomato Soup

This dish is perfect for the coming cold winter nights. 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)

Red lentils are not only delicious but also pack a nutritional punch.

Here are five health benefits of red lentils:

1. Rich in Protein: Red lentils are a great plant-based source of protein, making them an excellent choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall health.

2. High in Fiber: They are rich in dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and can contribute to weight management by increasing satiety.

3. Packed with Essential Nutrients: Red lentils contain a variety of vitamins and minerals, including folate, iron, potassium, and manganese. Folate is important for cell division and supports overall health, while iron is crucial for oxygen transport in the blood.

4. Heart Health: The fiber, potassium, and folate in red lentils contribute to heart health by helping to lower cholesterol levels, regulating blood pressure, and supporting overall cardiovascular function.

5. Antioxidant Properties: Red lentils contain antioxidants like polyphenols, which can help protect cells from damage caused by free radicals and oxidative stress.

Incorporating red lentils into your diet can provide a range of health benefits, supporting overall well-being and contributing to a balanced and nutritious diet.

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