vegetarianhigh fiberhalal
Overnight Oats With Berries and Chia
5 min 330 cal
Recipe
High-Protein Red Lentil Soup
A warming, budget-friendly soup with red lentils, tomatoes and spices — ready in 35 minutes and packed with fibre and plant protein.
- vegan
- vegetarian
- dairy free
- high fiber
- high protein
- halal
- heart healthy
Medically reviewed by Daniel Reyes, MS, RDWritten by Daniel Reyes, MS, RDUpdated on
Prep
10 min
Cook
25 min
Servings
4
Per serving
290 cal
Ingredients
4 servings
- 1 tbspolive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 carrot, diced
- 2 tspground cumin
- 1 tspground turmeric
- 1 cupred lentils, rinsed (about 200 g)
- 1 canchopped tomatoes, 400 g
- 4 cupslow-sodium vegetable stock
- 2 cupsspinach
- 1 lemon, juiced
Method
- 1
Heat the oil in a large pan over medium heat. Add the onion and carrot and cook for 5 minutes until softened.
- 2
Stir in the garlic, cumin and turmeric and cook for 1 minute until fragrant.
- 3
Add the lentils, tomatoes and stock. Bring to the boil, then simmer for 20 minutes, stirring occasionally, until the lentils are soft.
- 4
Stir in the spinach until wilted. Blend partly for a thicker texture, if you like.
- 5
Season with lemon juice and black pepper, and serve.
Tips & swaps
Freeze leftovers in portions for up to 3 months. For extra protein, top with a spoonful of plain yoghurt (no longer vegan).
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