May Simpkin Nutritionist Healthy Recipes

This delicious hearty high fibre Red Lentil and Tomato Soup is a perfect one-bowl meal, with the red lentils providing good protein, fibre and tomatoes and red peppers offering plenty of nutrients. Whether its a warming snack you’re looking for or a hearty portable lunch, this nutritious Red Lentil and Tomato Soup is a winner!

What’s in this Hearty High Fibre Red Lentil and Tomato Soup?

  • 2 medium onions, finely chopped
  • 2 large cloves garlic, finely chopped
  • 2 sticks fresh celery – finely chopped
  • 1 large red pepper, diced
  • 100g red lentils
  • 1 tsp smoked paprika
  • 250ml water or stock
  • 1 400g tin chopped tomatoes
  • 1 tsp oregano
  • Olive oil for frying
  • Salt & Pepper

Here’s how….

In a large saucepan, add a little olive oil and gently fry (over a moderate heat) the onions, garlic and celery until soft and translucent, for approx 5 mins. Then add the red peppers and continue cooking for a further minute.

Add the red lentils and stir to mix well.

Add the tomatoes, water (or stock if using), smoked paprika, oregano, salt & pepper and bring to a boil.

Reduce the heat and cover. Let it simmer until the lentils are tender (about 20 mins).

Blend to smooth consistency using a hand blender or food processor. If the soup is too thick, add a little boiling water/stock until desired consistency.

TIP: If you prefer a chunky soup, be careful not to overcook the lentils as it is best if the lentils retain a little “bite” This soup is best made in advance so the flavours can infuse. It also freezes well.

TIME SAVER: If you own a Thermomix, you can chop the onions, celery and red peppers at the outset, sauté and cook the soup in one bowl and then blend in the same bowl at the end!

THE MAY WAY: I prefer to avoid using stock as it is high in salt and also tends to mask the flavours within a dish. My preference is to use water but I will always use salt to bring out the flavour. This way, you can control the amount of salt you use. This dish is particularly delicious with a pungent smoked paprika.

 

 

Spicy High Fibre Red Lentil and Tomato Soup

Hearty High Fibre Red Lentil and Tomato Soup

This delicious Hearty High Fibre Red Lentil and Tomato Soup is a perfect one-bowl meal, with the red lentils providing good protein, fibre and tomatoes and red peppers offering plenty of nutrients. Whether its a warming snack you’re looking for or a hearty portable lunch, this Hearty High Fibre Red Lentil and Tomato Soup is a winner!
4.34 from 3 votes
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Course Soup

Ingredients
  

What’s in this Hearty High Fibre Red Lentil and Tomato Soup?

  • 2 medium onions finely chopped
  • 2 large cloves garlic finely chopped
  • 2 sticks fresh celery finely chopped
  • 1 large red pepper diced
  • 100 g red lentils
  • 1 tsp smoked paprika
  • 250 ml water/stock more as needed
  • 1 400g tin chopped tomatoes
  • 1 tsp oregano
  • olive oil for frying
  • salt & pepper

Instructions
 

  • In a large saucepan, add a little oil and gently fry the onions, garlic and celery until soft, for approx 5 mins. Then add the red peppers and continue cooking for a further minute.
  • Add the red lentils and stir to mix well.
  • Add the tomatoes, water/stock, smoked paprika, oregano, salt & pepper and bring to a boil.
  • Reduce the heat and cover. Let it simmer until the lentils are tender (about 20 mins).
  • Blend to a smooth consistency using a hand blender or food processor. If the soup is too thick, add a little boiling water/stock until desired consistency.

Notes

TIP: If you prefer a chunky soup, be careful not to overcook the lentils as it is best if the lentils retain a little "bite".
This soup is best made in advance so the flavours can infuse. It also freezes well.
 
TIME SAVER: If you own a Thermomix kitchen machine, you can chop the onions, celery and red peppers at the outset, sauté and cook the soup in one bowl and then blend in the same bowl at the end!

Nutritional Nugget:

Using lentils as a base for a meal provides good plant protein and fibre making them an ideal ingredient to help you feel fuller for longer. From more information on the health benefits of using lentils, part of the legume family CLICK HERE

Want to get started with Intermittent Fasting?

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