Diet & fitness, Recipes

Recipe: healthy tomato, lentil & vegetable soup

This is my recipe for a super easy, mega nutritious, absolutely delicious and really filling soup that is suitable for vegans, gluten-free and can be knocked up in less than 30 mins (including prep time) with the hardest part of this being the chopping!

I love this recipe because not only is it really nutritious and filling, it is really easy to make, with very little faff – even for someone like me who is a distinctly average cook. The ingredients have loads of health benefits but are cheap and easily accessible – great if you are on a tight budget or if doing a big shop is overwhelming.

The lentils and potato in the soup make it filling without being too heavy or stodgy, which is great for sensitive tums, and due to the water content it is naturally hydrating. And of course, if you are post-treatment and trying to shift some weight, it is low calorie, low fat, and nutrient dense. Boom!

To top it all off, it can also be made in advance and frozen in individual portions, meaning you have a great option for those days when you have no energy or desire to cook. Simply reheat and enjoy.

The health benefits

This recipe has:

  • Red lentils, which are low in calorie, high in iron & folate, and a great source of protein
  • Tomatoes, which are antioxidant, and also a great source of vitamin C, potassium, folate, and vitamin K
  • Carrots – another good antioxidant with lots of vitamin A, among other nutrients
  • Celery – antioxidant, anti-inflammatory, alkalising, low GI (glycemic index) plus stacks of nutrients including Vitamin A, Vitamin K, Vitamin B6, potassium, folate, and dietary fibre making it good for digestion
  • Onion – contains quercetin, an antioxidant that acts as a natural anti-histamine and anti-inflammatory, and is particularly high in Vitamin C making it an effective immune system booster. Also, good for cholesterol, bone health and reportedly has cancer-fighting properties
  • Ginger – another anti-inflammatory, it is also brilliant at helping to keep nausea at bay, can help regulate blood sugar, and can help as a natural pain reliever
  • Garlic – a nutritional super-hero, garlic has loads of health benefits and has been used medicinally for hundred of years. It
    can boost your immunity, reportedly helps fight cancer, is good at lowering cholesterol and has natural antibiotic properties to name a few.
  • Potato – Vitamin C, potassium, Vitamin B6, fibre, magnesium and yet more antioxidants, plus naturally filling.
  • Curry powder – for starters spicy flavours can be helpful if you have a weird taste in your mouth from treatment, but curry powder is yet another anti-inflammatory, with antioxidant properties, and can help improve bone health, aid digestion, improve heart health and oh yes, make your food taste good!

The ingredients

Now I have gone through some of the health benefits of these ingredients, and why this easy soup is a nutritional powerhouse, lets get to the recipe…

Suitable for vegans & gluten-free. Can be frozen

Serves 4-6 depending on portion size

  • Olive oil in a spray bottle
  • 1 onion – finely chopped
  • 1 large potato – peeled and diced
  • 1 large carrot – peeled and chopped
  • 2 cloves of garlic – peeled and crushed
  • 2 sticks of celery – chopped
  • 2 cm root ginger – peeled and grated
  • 600ml vegetable stock
  • 125g dried red lentils, rinsed and drained
  • 1 tbsp medium curry powder (or to taste)
  • 600g passata
  • salt & pepper to taste

The method

Spray a large saucepan with the olive oil spray to coat and place over a high heat. Add the onion, garlic, ginger, celery, carrot and potato and stir-fry for 1-2 minutes

Add the remaining ingredients, except the seasoning, and bring to the boil. Cover and simmer gently for 15-20 minutes or until the lentils are cooked. Season to taste and serve.

If you are feeling fancy, pop a bit of coriander on top just before serving as garnish.

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