Recipe
Lentil and vegetable soup
Cheap, filling, freezable, and gentle on a sore mouth.
DiabetesHeart & cardiacLow sodiumBudgetVegetarian & veganSoft (blended)
Preparation
35min
Serves
4
Cost per serving
~0.40
budget-friendly
Energy
290kcal
per serving
Ingredients
- 200 g red lentils, rinsed
- 1 onion, 2 carrots, 2 celery sticks, 2 garlic cloves
- 1 tbsp oil
- 1.2 litres water
- 1 tsp cumin, 1 tsp turmeric, black pepper, lemon
Method
- 1Soften the chopped vegetables in the oil for 8 minutes.
- 2Add the spices and garlic, then the lentils and water.
- 3Simmer 20–25 minutes until the lentils collapse.
- 4Blend for a smooth soup, or leave chunky.
- 5Finish with lemon juice and black pepper instead of salt.
Nutrition per serving
290 kcal
15 g protein
40 g carbohydrate
7 g fat
11 g fibre
Low if made without stock cubes
Swaps and local substitutions
- Add milk powder or cream to fortify for someone losing weight.
- Split peas or beans instead of lentils.
- Not suitable during a low-potassium phase without checking portions.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.