LENTIL AND TOMATO SOUP
A filling and hearty lentil and tomato soup that is packed with fibre and provides two of your five-a-day. Why not make double and freeze for future vegan lunches? Each serving provides 200 kcal, 10g protein, 29g carbohydrate (of which 12.5g sugars), 4g fat (of which 05.g saturates), 5g fibre and 0.3g salt.
Provided by Fiona Hunter
Categories Light meals & snacks
Yield Serves 1
Number Of Ingredients 8
Steps:
- Heat the oil in small saucepan over a medium heat. Add the onion and garlic and cook for 2-3 minutes.
- Add the remaining ingredients, including black pepper to taste, and bring to the boil. Reduce the heat and simmer for 20 minutes.
- Serve immediately or leave to cool and store in the fridge or freezer for lunches.
Nutrition Facts : Calories 200kcal, Carbohydrate 29g, Fat 4g, Fiber 5g, Protein 10g, SaturatedFat 05.g, Sugar 12.5g
TOMATO, BASIL, AND LENTIL SOUP
I created this soup many years ago after eating something like it at an "ex-pat" cafe in Prague. It's a really easy to make soup and can vary to your taste.
Provided by LeeDelaino
Categories Lentil
Time 40m
Yield 6-8 serving(s)
Number Of Ingredients 12
Steps:
- In a large soup pot, saute the onions on medium-low until soft.
- Add the minced garlic and saute until fragrant, being careful not to brown it.
- Add the dried lentils, basil and oregano, paprika (to taste) and saute a little longer, until fragrant.
- Stir in the can of diced tomatoes and add water or chicken stock to cover the beans about 1 or so inches, depending on how thick you want the soup.
- Add brown sugar, red wine vinegar and carrot, if using.
- Boil the soup until the lentils have softened to a satisfactory texture. Add water/stock if necessary.
- Remove approximately 2 cups of soup and, using a handblender or foodprocessor, purify the soup. Add the sour cream to this mixture, stir until smooth and and return to main pot.
- Salt and pepper to taste.
Nutrition Facts : Calories 331.2, Fat 8.5, SaturatedFat 4.6, Cholesterol 19.9, Sodium 40.4, Carbohydrate 46.6, Fiber 21.2, Sugar 6.3, Protein 18.5
TOMATO & LENTIL SOUP
This delicious tomato and lentil soup recipe is super easy to make and full of nutrition. One bowl has only 264 calories, 19g of protein, 16g fibre, and is high in folate, magnesium, vitamin B, iron and potassium. What's not to love?
Provided by hello
Categories Free Of...
Time 31m
Yield 10 serving(s)
Number Of Ingredients 10
Steps:
- Heat the coconut oil in a large frying pan.
- Peel and chop the onions, then place in the frying pan and cook over a medium/high heat until softened.
- Crush the garlic cloves and place into the frying pan along with the thyme, cumin and paprika. Mix until combined, then cook for a further 2 minutes.
- In a large pan - place the can of chopped tomatoes, lentils and vegetable stock, then pour in the onion mixture from the frying pan. Stir until well combined, then bring to the boil. Once boiling reduce to a simmer and leave for 15-20 minutes.
- Serve with Greek yoghurt on top.
Nutrition Facts : Calories 100.7, Fat 1.1, SaturatedFat 0.5, Sodium 6.1, Carbohydrate 17.7, Fiber 6.4, Sugar 3.2, Protein 6.6
LENTIL TOMATO SOUP
Lentil Tomato Soup is delicious and filling and very easy to make. Green vegetables make this soup a powerhouse of nutrition. Be sure not to overcook the lentils, as they can get rather mushy. After you stir in the tomatoes, let the soup simmer for 20 minutes if you have time in order to allow the flavors to blend a little more. And feel free to double the recipe and keep some in the fridge for a day or two, as the soup will get even better over this time.
Provided by Heather Nauta
Categories Lentil
Time 1h
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat a large soup pan on medium heat. Add the olive oil and saute the onions and garlic until translucent (not browned).
- Pour in the wine and allow it to bubble to deglaze the pot and burn off the alcohol.
- If using dried herbs, stir them in now, followed by the lentils. Pour in the water and boil for 30 minutes or until the lentils are softened.
- Stir in the tomatoes and sea salt and leave for 10 or preferably 20 minutes.
- Stir in the greens a few minutes before serving so they wilt. If using fresh herbs, stir them in now.
- Optionally garnish this lentil tomato soup recipe with fresh herbs or a roasted nut or seed and enjoy.
Nutrition Facts : Calories 189, Fat 2, SaturatedFat 0.3, Sodium 177.9, Carbohydrate 32.2, Fiber 8.2, Sugar 8, Protein 8.9
LENTIL TOMATO SOUP
A delicious lentil soup that has an Italian flavor. Very simple to make, and a delicious meal with just some good quality French bread or some good rolls or biscuits. Quite good if you are a fan of lentil soup!
Provided by Naturalbohemian
Categories Lentil
Time 1h25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Sort and rinse lentils.
- In a large saucepan, combine rinsed lentils and water.
- In a small frying pan, or skillet, saute onion and garlic in the butter until onion is tender but not browned.
- Add onion and garlic to lentils.
- Stir in salt, pepper, sugar, Oregano, basil and parsley.
- Bring to a boil; reduce heat.
- Cover and simmer until the lentils are tender, about 45 minutes.
- Add tomatoes and tomato paste.
- Stir well.
- Simmer 15 minutes longer.
- Garnish each bowl with a parsley sprig, if desired.
Nutrition Facts : Calories 328.2, Fat 4, SaturatedFat 2, Cholesterol 7.6, Sodium 1303.7, Carbohydrate 54.4, Fiber 24.3, Sugar 8.9, Protein 20.5
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