Good Friday Healthy Lentil Soup

Traditionally Good Friday was a day of fasting, and still is in more religious households.  For this reason we thought that this week we’d give you a delicious, warming and hearty, but healthy, lentil soup.

It may look like a daunting amount of ingredients but believe us, it will be well worth it.  Don’t forget that lentils are a very good source of cholesterol-lowering fiber. They also bursting with important minerals, our B-vitamins, and protein—all with virtually no fat. On top of it all they are very low in calories – there are just 230 calories in a whole cup of cooked lentils, which means that these tiny nutritional giants fill you up, not out.

Serves 4

  • 1 tsp olive oil
  • 1 white onion
  • 2 cloves of garlic
  • 2 sticks of celery
  • 1 small bunch of fresh coriander
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 80g spinach
  • 2 medium (about 450g) sweet potatoes
  • 6 large vine tomatoes, (about 300g), roughly chopped
  • 320g red lentils
  • 1 litre organic vegetable stock
  • 4 tbsp natural or 0% Greek yoghurt

Place a large pan on a medium heat, along with a little oil. Peel the onion and garlic, then roughly chop with the celery and add to the pan. Finely chop the coriander stalks and throw them in too, then cook for 8-10 minutes, or until soft and golden, then add the spices and keep cooking for a further couple of minutes, stirring until combined and smelling lovely.

Meanwhile, peel the potatoes and roughly chop them, as well as the tomatoes. Add both to the pan, along with the lentils and vegetable stock. Bring to the boil and then turn down to simmer for 25-30 mins, until the potatoes are soft and the soup has thickened (feel free to add more water if you feel it needs it). Stir through the spinach if using, then season with salt and pepper. Now you can blitz up the soup, keep it chunky, or take out a few ladlefuls and blitz that then add it back to the chunky mix to create a mix of textures.

Serve up into bowls with a dollop of natural or Greek yoghurt.

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