Tomato and Lentil Soup

Ingredients

1 tbsp oil

1 onion, chopped

2 garlic cloves, crushed

1 fresh rosemary sprig, leaves picked and finely chopped

1 tbsp sweet smoked paprika

250g red lentils

400g can chopped tomatoes

600mls reduced salt vegetable stock

350mls Alpro No Sugars Soya alternative to milk

2 tbsp pumpkin seeds

Freshly ground black pepper

Squeeze of lemon juice

Fresh flat leaf parsley, chopped

 

Preparation time: 15 minutes
Cooking time: 20 minutes

Serves: 4

Nutrition: Per serving
Energy
347 Kcal
Fat
8.7g
Saturates
1.3g
Sugars
8.8g
Salt
0.22g

A surprisingly rich and creamy soup perfect for the autumn and winter months.  Adding lentils and soya alternative to milk is a great way to boost the protein content, whilst keeping sat fat down and each serving provides 2 of your 5-a-day.

Ingredients

1 tbsp oil

1 onion, chopped

2 garlic cloves, crushed

1 fresh rosemary sprig, leaves picked and finely chopped

1 tbsp sweet smoked paprika

250g red lentils

400g can chopped tomatoes

600mls reduced salt vegetable stock

350mls Alpro No Sugars Soya alternative to milk

2 tbsp pumpkin seeds

Freshly ground black pepper

Squeeze of lemon juice

Fresh flat leaf parsley, chopped

Method

Heat the oil in a large saucepan, add the onion and cook gently for 10 minutes, stirring occasionally, until softened. Add the crushed garlic, rosemary, paprika and lentils, and cook, stirring, for another minute or so.

Pour in the chopped tomatoes and reduced salt stock, bring to the boil, then turn down the heat and simmer gently for 20 minutes until the lentils are tender.

Meanwhile, toast the pumpkin seeds in a dry frying pan

Stir the Alpro soya alternative to milk into the soup and warm through. Season the soup to taste with black pepper and lemon juice. Serve in warmed bowls, topped with the toasted pumpkin seeds and parsley.

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