Lentil & Vegetable Soup
I shared the recipe for this lentil & vegetable soup recently on my social media pages and it proved very popular. The soup is easy to make, a great way to use up vegetables that aren’t looking their best and it is full of fibre.
You may have seen the reports recently in the news about fibre (see here) that 90% of us aren’t getting enough of this nutrient. It’s recommended that we should aim for 30g of fibre per day but in reality, women in the UK are only consuming about 17g and men 21g.
So why has fibre suddenly come to light? A recent study has shown that those with high fibre intakes are at a lower risk from heart attacks, colon cancer and type-2 diabetes for instance. Studies also show that high fibre diets kept weight down, lowered cholesterol and blood pressure.
If you want to start increasing your fibre intake, incorporate more plant-based foods into your diet – fruits, vegetables, beans, legumes – as these are all great sources of fibre. However, if your body isn’t used to too much fibre start slowly to allow your body (and the microbiome in your gut) to adjust.
If you are concerned about your fibre intake, please consult a registered dietician who will assist you make changes to your diet.
-1 cup red lentils soaked for at least 1 hour then drained and rinsed well
-2 Tbsp. Olive oil
-1 large onion peeled & diced
-3 carrots trimmed, peeled and sliced
-2 sticks of celery cleaned, trimmed & sliced
-1 large potato or 6 new potatoes cleaned & diced (if using a large potato, I tend to peel it first)
-2 cloves of garlic crushed
-2 x 400g tins of plum tomatoes
-500 ml vegetable stock more if you prefer a thinner consistency
-1 bay leaf
-2 tsp. dried mixed herbs
-salt & pepper to taste
How To Make
Place a large pan over a medium heat and warm the oil. When the oil is warm add the onion and saute until soft, about 5 minutes.
Next, add the carrots and celery and cook for 10 minutes, stirring ocassionally, & add a splash of water to the pan to prevent the vegetables burning.
Add the crushed garlic, drained lentils and potatoes giving everything a big stir before adding the dried herbs.
Pour in the stock, tomatoes and seasoning, mix well and cover the pan with a lid. Bring to a boil then reduce heat to a simmer and cook for 15-20 mins until the vegetables are cooked.
If you fancy, you can add a handful of spinach or shredded kale to the soup just before serving.
Serve immediately or store in an airtight container in the fridge for up to 5 days.