Brown Lentil & Vegetable Soup

Brown Lentil & Vegetable Soup

Lentils are one of the healthiest foods you can eat because they contain high level of protein and iron, and also contain dietary fiber, folate, vitamin B1, and minerals.

CAL P/SERVE
103
kJ P/SERVE
431
FAT P/SERVE
2.6g
CARBS P/SERVE
12.7g
PROTEIN P/SERVE
3.9g
SUGAR P/SERVE
5.4g
SODIUM P/SERVE
55g
FAT
%
0%
ENERGY RDI%
4.9%

Any leftovers will be fine in the fridge for a couple of days however you might need to add a little more water when reheating as the lentils will soak up a lot of the liquid. Otherwise place in single serve containers and freeze for another day, perfect for those days when you don't want to cook.

This recipe is low in fat, low sodium, low sugar, dairy free, gluten free and suitable for vegetarians using vegetable stock.

Ingredients

  • 1 tbsp. olive oil
  • 1 large carrot, chopped
  • 1 zucchini, (aka courgette) chopped
  • 2 sticks celery, diced
  • 1 brown onion, finely chopped
  • 2 cloves garlic, crushed
  • 1 tomato, chopped
  • 2 cups beef or veg stock, salt reduced
  • 1 cup water
  • 1/2 cup dried brown lentils
  • 1/2 cup flat-leaf parsley leaves, chopped
  • 1 lemon zested
  • 1 cup cauliflower florets
  • 1 large potato chopped, leave skin on
  • 1 bay leaf
  • 1 tsp. oregano dried
  • 1 tsp. rosemary dried
  • Cracked pepper - to taste

Method

  1. Heat oil in a large saucepan over medium-high heat and saute onions until softened.
  2. Add the celery, carrots garlic, lentils, potato, oregano and pepper. Stir for 1 minute then add the stock and water, add bay leaf.
  3. Simmer on low heat for 20 mins then add rosemary, cauli, zucchini and grated lemon rind. Check to see if you have enough water, you might need to add some more if you like a soupy soup.
  4. Add parsley and tomato, simmer a further 15 mins until vegs and lentils have all softened.
  5. Divide the soup into bowls; serve with chopped parsley and a wedge of lemon.

Nutrition Table

Servings: 6 Serving size:
Average Serve Average 100g
Energy 431 kJ 128 kJ
  103 Cal 31 Cal
Protein 3.9 g 1.2 g
Fat, total 2.6 g 0.8 g
- Saturated 0.4 g 0.1 g
Carbohydrate 12.7 g 3.8 g
- Sugars 5.4 g 1.6 g
Sodium 55 mg 16 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards