Red Lentil Soup
A comforting and budget-friendly meal, perfect for meal prep.
Ingredients
- 1 onion (chopped)
- 2 tbsp olive oil
- 2 garlic cloves (chopped)
- 1 tsp cumin
- 1 tsp coriander
- ½ tsp turmeric
- ½ tsp chilli
- 1 carrot (chopped or grated )
- 200 g red lentils
- 4 tomatoes (chopped or a 400ml tin chopped tomatoes)
- 400 ml coconut milk
- 400 g chickpeas (drained and rinsed)
- 500 ml vegetable stock (add extra if you prefer it more runny)
To serve
- coriander (small handful, finely chopped )
- black pepper
- lime juice (squeeze)
- chilli oil (drizzle)
Instructions
- Fry the onions in a pan until softened, for around 5-10 minutes. Add in the garlic and cook for a further minute or two.
- Next, add the spices into the pan, and fry for a minute or two until fragrant. Add a splash of water if needed.
- Next add the carrot to the pan along with the tomatoes, coconut milk, lentils and chickpeas. Mix everything through.
- Finally add the vegetable stock to the pan. Stir through to mix and bring to the boil. Once boiling, turn down the heat to simmer for 15-20 minutes.
- When the lentils are cooked, you can leave the soup as is, or optionally blend half of the soup with a hand blender for a smooth base.
- Serve with coriander, chilli oil, fresh lime juice and some cracked black pepper.
Notes
- You can swap the chickpeas for any of your favourite beans, such as butter beans or kidney beans!
- For some extra goodness, try stirring through a large handful of spinach until wilted at the end, or fry off some courgettes along with the carrots at the start.
- This is perfect to meal prep for work or school. Double the recipe and add a serving to an insulated flask for on-the-go!
Nutrition
Calories: 642kcalCarbohydrates: 71gProtein: 25gFat: 31gSaturated Fat: 19gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 538mgPotassium: 1383mgFiber: 25gSugar: 12gVitamin A: 3898IUVitamin C: 26mgCalcium: 126mgIron: 11mg
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