Speedy Spicy Tomato and Lentil Soup

Sandwiches for lunch. Kinda been a no-go recently.

I always used to favour sandwiches for lunch. Quick, easy and healthy(ish) if you skip the mayo. But, recently – unappealing. Soups and crusty bread has been my favourite to pick recently and I thought I would share a quick, healthy filling recipe. Due to T being a vegetarian and me not, I’m always trying to adapt recipes to suit both. It’s not that I won’t eat vegetablearian – I prefer a choice. So I’ve adapted for vegetarian/vegan/carnivore. Enjoy.

Put in the trolley

For Vegan

2 tsp cumin seed

large pinch chilli flakes

1 tbsp olive oil

1 red onion, chopped

140g red split lentils

850ml vegetable stock or water

400g can tomatoes

, whole or chopped

200g can chickpeas or ½ a can, rinsed and drained (freeze leftovers)

2tbsp of Tomato Puree

small bunch coriander, roughly chopped (save a few leaves, to serve)

For Vegetarian

4 tbsp 0% Greek yogurt, to serve

4 vegetarian sausages

For Carnivore

4 sausages of your choice (thinner tend to work better.)

Step One

Turn on the oven to 200c and heat up. Prick your sausages and pop in. On top of the stove heat a large saucepan and dry-fry the cumin and chilli flakes. After a minute (or so) they’ll dance around in the pan. Add the oil and and onion and cook for 5 minutes!

Step Two

Stir in the lentils, splash in the stock and tip in the tomatoes. Bring to a boil and simmer for 15 minutes. This is for the lentils to soften. Stir regularly.

Step Three

Take sausages from the oven and chop into small chunks. Stir into the soup and then blend until your desired consistency. I’ve kept mine reaaaally chunky but I’ve hard blitzed it too. Finish with a dollop of yoghurt and a sprinkle of coriander leaves. Serve with crusty bread!

Numbers (if you’re bothered)

Minus the yoghurt and the bread this comes to 222 calories almost exactly. With bread and yoghurt you’re looking at the 400 cal mark. Perfect.

Recommended Reading

I’m going to suggest reading All the Missing Girls by Megan Miranda. Stunning book filled with twists and turns that begins at the end. Exciting stuff.


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