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What you need
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- 150g red lentils, rinsed
- 400g tin chopped tomatoes
- 800ml vegetable or chicken stock (stock cubes usually contain celery; use a gluten free one if you need to)
- Salt and black pepper
How to make it
- Step 1
Soften the onion and carrots in the oil for 8 minutes.
- Step 2
Add the garlic and cumin and cook for 1 minute.
- Step 3
Add the lentils, tomatoes and stock and simmer for 20 to 25 minutes until the lentils are soft.
- Step 4
Blend until smooth or leave chunky, and season to taste.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 232 kcal |
| Protein | 12 g |
| Carbohydrate | 31 g |
| Fat | 5 g |
| Fibre | 6.9 g |
| Sodium | 643 mg |
Make it your own
- Lower salt: use a low salt stock and add salt only at the table.
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.
This recipe fits these eating styles by the numbers and the ingredients: Low carb, Mediterranean.
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