Inexperienced lentil, tomato and watercress soup recipe

This hearty soup is the definition of nutrient-dense, in different phrases offering most vitamin for the minimal quantity of energy. Serve with a wholemeal pita bread (1 pita = 145 energy) for a very satisfying supper.

Timings

Prep time: quarter-hour

Prepare dinner time: 20 minutes

Serves

2

Energy per serving

289

Substances 

• 1 tbsp olive oil
• 1 small purple onion, finely diced
• 2 garlic cloves, finely grated
• 1 tsp floor cumin
• 1 tsp floor coriander
• 1 tsp floor turmeric
• 1 x 400g tin chopped tomatoes
• 500ml vegetable inventory from a dice
• 1 x 400g tin inexperienced lentils in water, drained
• 1 small carrot, peeled and grated
• A handful of watercress leaves, chopped
• Juice of ½ lemon

Methodology 

1. Warmth the oil in a big saucepan and gently fry the onion, garlic and spices on a low-medium warmth for about 5 minutes; add a drop of water in the event that they begin to stick.
2. Add the tomatoes, inventory, lentils and carrot to the pan. 
3. Carry to the boil then flip down the warmth and simmer for 10 minutes, till every little thing has softened. Style and season with salt and pepper accordingly.
4. Put the soup in a blender and pulse a couple of instances, or use a stick blender. Purpose for a reasonably thick, coarse-textured soup.
5. Stir within the chopped watercress leaves and squeeze within the lemon juice. 
6. Warmth again as much as piping scorching earlier than serving.