Lentil and vegetable soup

Rating:

Average: 5 (2 votes)

Serves: 4
Time to make: 45 mins
Total cost: $14.32 / $3.58 per serve
(at time of publication)

High fibre High iron Low fat Low kilojoule Vegetarian

Ingredients
Nutrition info.

Full ingredients list:

cooking oil spray
1 large red onion, finely diced
2 sticks celery, trimmed, diced
2 cloves garlic, crushed
1 teaspoon dried oregano
500g sweet potato, peeled, cut into 1cm cubes
2 cups reduced-salt vegetable stock
420g tin no-added-salt brown lentils, rinsed and drained
420g tin no-added-salt chickpeas, rinsed and drained
400g tin no-added-salt diced tomatoes
150g green beans, trimmed, cut into 2cm lengths
4 tablespoons low-fat natural yoghurt, to serve
chopped flat-leaf parsley, to serve
4 pieces sourdough toast, to serve

Nutritional information (per serve)

Kilojoules:

1,656kJ

Calories:

396cal

Protein:

19.2g

Total fat:

Saturated fat:

Carbohydrates:

60.3g

Sugars:

17.8g

Dietary fibre:

13.9g

Sodium:

720mg

Calcium:

195mg

Iron:

5.6mg

Instructions

Instructions and steps:

Step 1 Place a large saucepan over medium heat and spray with oil. Cook onion and celery, stirring, for 6–7 minutes, or until softened. Add garlic and oregano and cook, stirring, for 1 minute.

Step 2 Add sweet potato, cook for 1 minute, then add stock, 1 cup water, lentils, chickpeas and tomatoes and bring to the boil. Reduce heat and simmer, partially covered, for 15–20 minutes, or until sweet potato is tender.

Step 3 Add beans and simmer for 3–4 minutes, or until beans are tender-crisp. Divide soup between 4 serving bowls. Serve with a tablespoon of yoghurt, chopped parsley and toast.