If a simple hassle-free recipe is what you need, we’ve got you. This soup supplied by Cooking Good kickstarts our ‘Eat a Rainbow Challenge’. Providing the health benefits of the red food groups!
Red lentils are a nutrient-rich superfood, packed with protein, fibre, and essential vitamins, promoting heart health, digestion, blood sugar control, weight management, and overall well-being.
Makes approximately 4- 6 servings
Preparation time is approximately 10-minutes
Cooking time is approximately 20- 30 minutes
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 3 garlic cloves crushed or grated
- 400 g tin chopped tomatoes
- 200 g dried red lentils
- 1 litre water or vegetable stock (or chicken stock if you don’t need this to be veggie)
- Salt and pepper to taste
How to make tomato and red lentil soup
1. Put 1 tablespoon of oil into a wide, deep pan and add the diced onion.
2. Cover with a lid and cook on a low heat for 5 minutes until the onions have softened but are not brown.
3. Add garlic and fry for 1 more minute.
4. Then add in the tinned tomatoes, lentils, water or stock and some salt and pepper.
5. Bring to the boil, cover with a lid, and then turn down and simmer for 30 minutes until the lentils are soft.
6. Stir occasionally.
Hints & Tips
No need to blend this soup.
Once the lentils are cooked, serve with some bread!
You can add in diced carrots with the tinned tomatoes for extra goodness
Cook double and freeze
Cooking Good are a community group that provide nutrition-based education and resources. Helping our mission to bring good food to our communities!
For more resources, check out their website.
