Hearty, wholesome & a whole lot good for you!
Can anyone remember Heinz Big Soup? Well this is a hearty healthy vegetarian alternative. Flavoured with thyme & bay leaf, sweetened with sweet potato & tomatoes, this soup is a great way of using up those leftovers in the refrigerator vegetable drawer. This is a family favourite & so much better tasting & healthier for you than shop-bought soups (including those advertised as ‘fresh’ which are crammed with salt, preservatives & sugar. Red lentils & milled chia seeds help thicken this soup & add protein, omega-3 & fibre, making this soup really wholesome!
I love taking soup to work in microwavable beakers, especially in the colder months of the year. Heat for 3 mins & you have a comforting, filling nutritious soup. Better than limp tuna mayonnaise sandwiches any day!
Serves: 4 hungry people or 6 less hungry!
Preparation time: 20-25 mins
Cooking time: 40 mins
A spray of coconut oil
2 large onions, finely chopped
3 cloves of garlic, peeled & finely chopped
1 leek, finely sliced
2 celery sticks, finely chopped
1 can (400g) of chopped tomatoes
3 medium sweet potatoes, peeled & cut into large chunks
1/2 cup red lentils
1.25 litres of vegetable stock (I use bouillon powder)
2 tbsp of tomato purée
2 tsp dried thyme
2 bay leaves
1 can (235g) of butter beans
4 ripe tomatoes, coarsely chopped
3 tbsp milled chia seeds
salt & pepper
Spray coconut oil in a deep non-stick pot & brown the onion on a medium heat.
Add the garlic, leek & celery & fry for a further 5 mins.
Add the chopped tomatoes & sweet potato chunks. Then add the red lentils, stock. Bring to the boil.
Add the tomato purée, dried thyme & bay leaves & simmer for 20 mins.
Add the butter beans & chopped fresh tomatoes. Simmer for a further 10-15 mins until the lentils & sweet potatoes are cooked.
Stir in the milled chia seeds & season.
Optional: stir in some sliced kale or cabbage along with the butter beans & tomatoes.
To add an extra nutrient boost, sprinkle ground flaxseeds on top just before serving. Serve with rye bread, toasted Cranks wholemeal bread or spelt bread.
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