Prep & Cooking time: 95 minutes
Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, some iron and is low in saturated fats!
Soup can be one of the easiest, cheapest and most nutritious meals to make in your kitchen! Nothing quite compares to a delicious, fresh and simple bowl of soup. This is one of the many soup recipes that I’ll be keeping to hand to help stay ‘fighting fit’ and warm this winter season!
1200g Salad tomatoes
180g Red Bell pepper
120g Red onion
6g Garlic cloves
1g Dried Basil (optional)
30ml Extra-virgin olive oil
40ml Balsamic Vinegar
Ground black pepper
4g Coconut or brown sugar (optional)
120g Green lentils
20g Fresh Basil
600ml Vegetable stock (low-sodium/DF/GF)
Heat the oven to 170°C/340°F. Get out a large roasting tin (line with a silicone mat if preferred).
Wash, remove the stems and slice the tomatoes into halves. Place into the tin cut-side up.
Wash, remove the stem, de-seed and chop the bell pepper into chunky strips. Peel and quarter the onion. NB: Do not peel or chop the garlic.
Place the bell pepper, onion and garlic around the tomatoes.
Sprinkle over the dried basil (if using). Drizzle over the oil and vinegar. Season it with black pepper to taste. Sprinkle over the sugar (if using).
Place into the oven. Roast for 60 minutes, or until the vegetables are softened.
In the meantime, wash, remove any stones and cook the lentils according to the packet instructions. Drain and allow to cool.
Meanwhile, wash and dry the basil. Prepare the stock.
Remove the tin. Allow the vegetables to cool slightly.
Peel the garlic.
Place the vegetables into a blender or food processor.
Add the cooking juices (optional)…
….and the basil.
Blend until smooth.
Transfer the stock into a large, non-stick saucepan or resealable container.
Add the pureed vegetables and the lentils. Stir together.
Heat the saucepan over a medium-low heat (if applicable) until warmed.
Serve warm. Ladle into a small soup bowl. Garnish with some basil leaves if desired.
Refrigerate in a resealable container and consume within 3-5 days.
- Serve with some warmed wholemeal or multi-grain pitta bread.
- For added calcium, swap some of the stock for some unsweetened/fortified soya or almond milk!
- For a ‘chunkier’ version’, add half of the roasted vegetables to the blender, pulse slightly and then remove; add this mixture to the soup.