Name: Red pepper carrot and lentil soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2
Ingredients: 2 tsp vegetable oil; 1 small onion peeled and finely diced; 1 medium carrot diced; 1 red pepper deseeded and diced; 1 stick celery diced; 2 cloves garlic crushed; 100g (3.5oz) red lentils; 3 tbsp tomato puree; 1 tsp mixed dried herbs; Pinch of chilli flakes (optional)

Meal type: Soup

Serves: 2

Preparation time: 15 minutes

Cooking time: 40 minutes

Heat the oil in a medium pan, then add the onion, carrot, pepper, celery and garlic. Cook for 2 minutes on a high heat. Then reduce to a very low heat, cover the pan, and cook for 15 minutes, stirring occasionally. This will make the vegetables tender and bring out the maximum flavour.
Remove the lid, turn up the heat to high, and fry the vegetables, stirring occasionally until they are lightly browned and caramelised.
Add the lentils, tomato puree, herbs, chilli flakes and 500ml (17fl oz) water. Bring to the boil, cover with a lid and cook or 20 minutes, adding a little extra water if needed, until the lentils are tender. You can either puree the mixture until smooth or serve chunky.

Energy 880kJ 208kcal 10%

Carbs 33.3g -

Fibre 8g 27%

Fat 3.9g Low 6%

Saturates 0.3g Low 2%

Sugar 11g Low 12%

Salt 0.11g Low 2%

% = an adult's reference intake

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Ingredients

2 tsp vegetable oil

1 small onion, peeled and finely diced

1 medium carrot, diced

1 red pepper, deseeded and diced

1 stick celery, diced

2 cloves garlic, crushed

100g (3.5oz) red lentils

3 tbsp tomato puree

1 tsp mixed dried herbs

Pinch of chilli flakes (optional)

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