Red Lentil Soup with Tomatoes and Zucchini
The weather has really cooled down in Sydney over the past few weeks and it is now officially Winter
Which means it’s time for SOUP!
But not just any soup
This is one of the quickest and easiest soups I know
It takes about 5 minutes to prepare, 15 minutes to cook and it tastes deeeeelicious 🙂
Best of all, it contains these gorgeous things….
Red lentils are so easy to cook with:
- you don’t need to soak them; and
- they only take about 12 minutes to cook
Plus they swell up and add a lovely thick texture to anything you put them in, including this soup!
Red lentils don’t really taste like anything, but they will soak up the other flavours in this soup as they are cooking
Health-wise, lentils are:
- an excellent source of fibre – important for a healthy digestive system
- an excellent source of folate – needed for healthy growth and cell division
- a good source of protein – apparently we all need more of that!
- a good source of iron – lentils are a great source of iron for vegetarians or vegans
- a valuable source of B group vitamins – which help unlock energy out of carbohydrates
- a valuable source of many trace minerals essential for good health
- low GI – so they can help control blood sugar levels
- virtually fat free!
And although I dislike this term, it’s no wonder they are often listed as a ‘superfood’!
I often double this recipe and freeze portions ready for a super yummy quick, healthy lunch or light dinner
Some of my favourite ways to serve this soup are with toasted sourdough or a super-grainy bread spread with avocado or fresh ricotta 🙂
- 2 teaspoons extra virgin olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 x 400g can diced tomatoes
- 2 medium (200g) zucchinis, diced
- 175g (3/4 cup) red lentils
- 1 litre (4 cups) vegetable stock
- ¼ cup fresh basil, roughly chopped
- Heat a large saucepan over medium heat.
- When hot, add the oil, onion and garlic and cook, stirring often, for 5 minutes or until onion softens.
- Add the tomatoes, zucchinis, lentils and stock and bring to the boil.
- Reduce heat to low and cook, stirring occasionally, for 20 minutes or until the lentils are tender and the soup thickens.
- Taste and season with pepper as required.
- Serve sprinkled with fresh basil
Per Serve: 763kJ or 182 calories; P 12g Fat 3.5g SFat 0.7g CHO 23g Fibre 7.5g
Just made this incredible soup and loved it! Perfect for a cold evening! Thank you Caroline for showing me this today!
You’ve added to it since you gave it to me! I still love this soup and it is now one of my favourites!