Tomato and Lentil Soup
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4
Nutrition: Per serving
Energy
347 Kcal
Fat
8.7g
Saturates
1.3g
Sugars
8.8g
Salt
0.22g
A surprisingly rich and creamy soup perfect for the autumn and winter months. Adding lentils and soya alternative to milk is a great way to boost the protein content, whilst keeping sat fat down and each serving provides 2 of your 5-a-day.
Ingredients
1 tbsp oil
1 onion, chopped
2 garlic cloves, crushed
1 fresh rosemary sprig, leaves picked and finely chopped
1 tbsp sweet smoked paprika
250g red lentils
400g can chopped tomatoes
600mls reduced salt vegetable stock
350mls Alpro No Sugars Soya alternative to milk
2 tbsp pumpkin seeds
Freshly ground black pepper
Squeeze of lemon juice
Fresh flat leaf parsley, chopped
Method
Heat the oil in a large saucepan, add the onion and cook gently for 10 minutes, stirring occasionally, until softened. Add the crushed garlic, rosemary, paprika and lentils, and cook, stirring, for another minute or so.
Pour in the chopped tomatoes and reduced salt stock, bring to the boil, then turn down the heat and simmer gently for 20 minutes until the lentils are tender.
Meanwhile, toast the pumpkin seeds in a dry frying pan
Stir the Alpro soya alternative to milk into the soup and warm through. Season the soup to taste with black pepper and lemon juice. Serve in warmed bowls, topped with the toasted pumpkin seeds and parsley.