Vegetable & Lentil Soup

author:Susannah White
Soup
60Mins
4people
Vegetable & Lentil Soup
Description
This is a basic recipe that almost anyone should be able to follow.  The preparation takes about ten minutes and then you just leave the soup to simmer - very easy!

For those of us in the UK, these are all very cheap ingredients so it's an easy, nutritious and cheap meal.  
 
Ingredients
  • 4 carrots, peeled and chopped
  • 4 small potatoes, chopped
  • 4 small onions, finely chopped
  • 4 cloves garlic, finely chopped
  • 250g red lentils
  • 4 large leaves of cavolo nero, stalks removed
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • 1 stock cube
Directions
  1. Put lentils into a large saucepan and rinse them, carefully draining the water away.  I repeat three times
  2. To your rinsed lentils, add about a litre of water.  You might need more - I never measure water in soup as it's individual how thick you want it!
  3. Put lid on saucepan and bring to the boil.  Reduce heat a little until it's still bubbling gently
  4. If not already done so, rinse and prepare the veg.  Aim to have fairly even sized pieces of vegetable except the onion and garlic, which should be finely chopped
  5. Add all of the vegetables and herbs.  Stir and leave to simmer for about 30 minutes.   If you feel it needs more water, then add some
  6. Check that the lentils have turned mushy and then add the stock cube, being careful to mix in thoroughly
  7. Leave to simmer for a further 15 mins and then serve or blend and serve if you prefer smooth soup.

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This is a basic recipe that almost anyone should be able to follow.  The preparation takes about ten minutes and then you just leave the soup to simmer - very easy!

For those of us in the UK, these are all very cheap ingredients so it's an easy, nutritious and cheap meal.  
 
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There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
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Spanish Style Lentil & Tomato Soup with Tasty Toppings
This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.