Lentil and vegetable soup

Nutrition content per serve*

Energy: 318 calories (1,331 kJ) | Protein: 15g | Carb: 33g | Sugar: 4g | Total fat: 10g | Sat fat: 1g | Fibre: 9g | Serves: 4 | Total time: 40 minutes

Ingredients:

• 2 tbsp olive oil
• 2 garlic cloves
• ½ brown onion, diced
• 4 large carrots, thinly sliced into circles/semicircles
• 4 celery stalks, thinly sliced
• 2 medium potatoes, roughly chopped into bite-sized pieces
• 4 cups vegetable stock
• 2-3 rosemary sprigs
• 1 cup uncooked brown lentils
• 2 cups kale, stems removed and chopped

To serve: ^

• Fresh parsley
• Wholegrain garlic herb bread
• Pinch of salt and pepper

Directions:

1. Heat oil in a large pot over medium heat. Once hot, add garlic, onion, carrots and celery.
2. Sauté vegetables for 4-5 minutes or until slightly tender and golden brown.
3. Add potatoes and stir for 2 additional minutes.
4. Add vegetable stock and rosemary, and increase the heat from medium to high. Bring to a simmer, then add  lentils and stir.
5. Once stock starts to simmer again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender.
6. Add kale, stir and cover. Cook for 4 minutes until wilted.

Notes:

• Optional to serve with parsley on top and with a side of garlic, olive oil and herb bread.
• Leftovers can be stored in the fridge for up to 5 days or in freezer for up to 1 month. Reheat over stovetop.

Why it’s good for you:

• Lentils are a great source of fibre, B-vitamins, and potassium, all of which can help to promote heart health.¹ They are also a source of plant-based protein and iron.

• Onion and garlic have antibacterial and anti-inflammatory properties that assist with improving the immune system.²

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

* Approximate values from Xyris Foodworks software 

^Does not account for ‘to serve’ with food

References:

1. Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils and Their Health Promoting Effects. International journal of molecular sciences, 18(11), 2390. https://doi.org/10.3390/ijms18112390
2. García-García, J., Gracián, C., Baños, A., Guillamón, E., Gálvez, J., Rodriguez-Nogales, A., & Fonollá, J. (2023). Beneficial Effects of Daily Consumption of Garlic and Onion Extract Concentrate on Infectious Respiratory Diseases in Elderly Resident Volunteers. Nutrients, 15(10), 2308. https://doi.org/10.3390/nu15102308