
A nutritious soup that's quick to make and super healthy.
Serves
4
Prep
10 minutes
Cook
30 minutes
Each 362g serving contains
KCal
154
Carbs
18.7g
Fibre
8.4g
Protein
8.4g
Fat
3.2g
Saturates
0.40g
Sugars
7.9g
Salt
0.13g
Portion Fruit & Veg
3
Ingredients
Ingredients
2 tsp sunflower oil
2 onions, finely chopped
1 large carrot, diced
1 stick celery, chopped
1-2 cloves garlic, crushed
1 tsp ground cumin
1 tbsp tomato purée
1 x 400g can green lentils in water (add the water, too)
200g Cavolo Nero (black kale) or curly kale, chopped (thick stalks removed)
500ml vegetable stock
black pepper, to taste
Method
- Put the oil in a pan over a medium heat, add the onions and stir for 7–10 minutes until well browned.
- Add the carrot and celery and cook for a further 2–3 minutes stirring regularly.
- Now add the garlic, cumin, tomato purée, lentils and mix well.
- Add the stock, bring to the boil, turn down the heat, cover and simmer gently for 12 minutes.
- Add the kale, replace the lid and simmer a further 5 minutes, season with pepper and serve.
Chefs tips
- You could use any stock, such as chicken or beef. Stock can be high in salt so choose reduced-salt options whenever possible.
- Try adding a shredded chicken breast or pieces of marinated or smoked tofu.
- You can also add other vegetables, such as peppers, courgettes, broccoli or tinned sweetcorn.
- Freezing instructions: Freeze in portions then defrost in the fridge, or defrost in a microwave, taking care to stir regularly.
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