Recipe by Dr Helen Flaherty, Heart Research UK

healthy lunch recipe

Simple red lentil and tomato soup recipe

Course: Soup
Keyword: soup
Servings: 6 people
Author: Helen Flaherty, Heart Research UK

Ingredients

  • 1 tbsp rapeseed oil
  • 1 large onion chopped
  • 1 clove garlic crushed
  • 1 tsp cumin ground
  • 200 g red lentils washed thoroughly
  • 900 ml vegetable stock
  • 400 g tinned chopped tomatoes
  • Black pepper ground

Instructions

  • Step 1: Heat the rapeseed oil in a large pan and add the onions and cook gently until translucent.
  • Step 2: Add the garlic and cumin (if using) and cook gently for a further minute, ensuring the garlic does not burn.
  • Step 3: Add the washed lentils to the pan with the vegetable stock, tinned tomatoes and ground black pepper.
  • Step 4: Bring to the boil and then simmer for 25 minutes.
  • Step 5: Allow the soup to cool slightly and then puree it in a blender until smooth.    

Share your meal with us!

Social icons RGB-03
Social icons RGB-01
Social icons RGB-02

More recipes

Bombay potato and chicken wraps

Recipe by Heart Research UK Ambassador Sally Bee - sally-bee.com Bombay Potato and Chicken Wraps A light spray of rapeseed oil 1 large red onion (peeled and finely chopped) Garlic cloves (peeled and crushed) 200 g skinless (boneless chicken thigh fillets, sliced) 3 tbsp tikka curry paste

Chicken meatballs with bean chilli

Recipe by Heart Research UK Ambassador Sally Bee - sally-bee.com Chicken meatballs with bean chilli Chicken meatballs with bean chilli The meatballs ● 1 large carrot (finely chopped) ● 1 onion (roughly chopped) ● 2 garlic cloves (peeled) ● 2 red chillies (deseeded (or 1 tsp dried

Cocoa brownie oatmeal

Recipe by Anjali Shah - pickyeaterblog.com Cocoa brownie oatmeal Cocoa brownie oatmeal ½ cup of rolled oats cooked with 1½ cups of water 1 tsp raw (unsweetened cocoa powder) ¼ tsp cinnamon ½ cup unsweetened almond milk 1 tbsp walnuts 1 tbsp ground flax seeds Cook the

Couscous bowl with harissa chicken

Recipe by Wendy - daisiesandpie.co.uk   Couscous bowl with harissa chicken 4 skinless chicken breasts 4-6 tsp of harissa paste A splash of rapeseed oil 400 g baby courgettes (sliced into bitesize pieces) 2 red bell peppers (sliced into bitesize pieces) 2 small red onions (sliced into

Red Pepper Soup

Recipe by Ronnie-Sheree Walsh - instagram.com/ronniesheree Red Pepper soup Hearty, healthy happiness in a bowl, 500 ml water A spray of rapeseed oil Low salt vegetable stock cube 4 sweet pointed red peppers 2 to matoes 2 sweet potatoes 1 carrot 1 onion 4 cloves of minced

Roasted Garlic and Beetroot Soup

Recipe by Carina Blum - searchingforspice.com Roasted Garlic and Beetroot Soup Vibrant, hearty, and bursting with flavour. 500 g beetroot (chopped into large chunks) 1 bulb garlic (chopped in half) 1 large potato (chopped into large chunks the) same size as the beetroot 1 large carrot (cut

Traffic light kebabs

Traffic light kebabs Traffic light kebabs 400 g tuna steak A large handful of coriander A knob of fresh root ginger (peeled & finely chopped) 2 cloves of garlic (peeled & finely chopped) 1 tsp low sodium soy sauce 200 g wholemeal bread 1 tbsp dried chilli

Cake in a mug

Cake in a mug This fruity little chocolate delight is exactly what it says on the tin 1 tbsp almond milk 1 tbsp raspberry jam 2 tbsp almond flour 3 tbsp plain flour 1 tsp cocoa powder 1 tsp sweetener 1 small egg Handful raspberries Simply pop

Mini chocolate puddings (gluten free)

Mini chocolate puddings (gluten free) So desserts aren’t healthy right? With a few healthy swaps you can make them a lighter option. - 1 medium potato cut into chunks (boiled, mashed and cooled (you’ll need around 65g, not butter or salt)) - 50g soft spread - 2

Spicy tomato mussels

Mussels in spicy tomato sauce A delicious and nutritious starter that’s quick to make 500 g fresh mussels - 150g passata - 3 shallots - 1 garlic clove - ½ red chilli - 1 teaspoon dried chilli flakes - 150mls low salt vegetable stock (made up as

Lighter Carbonara

Lighter Carbonara A creamy pasta dish that tastes delicious but, with less saturated fat than a traditional carbonara, it’s a little kinder to the heart. 150 g spaghetti 1 spray rapeseed oil 1/2 red onion, finely chopped 200 g turkey mince 100 mls low salt vegetable stock