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Spicy Lentil, Tomato and Red Pepper Soup

This simple soup is delicious and really filling. Each serving with wholemeal bread provides 14g of fibre; that's almost half of an adults daily fibre requirments. Its packed full of soluble fibre which is great for your good bacteria and lowering cholesterol. who knew such tastey, simple ingredients could do you so much good!
Prep Time20 mins
Cook Time40 mins
Course: Lunch
Cuisine: British
Keyword: Peppers
Servings: 12 People
Calories: 400kcal

Ingredients

  • 2 large red bell peppers deseed and chop into large evenly sized chunks
  • 2 dessertspoons vegetable oil
  • 2 celery sticks roughly chop
  • 2 large carrots Peel and roughly chop
  • 1 large onion finely diced
  • 1 garlic clove crushed using garlic press
  • 200 g split red lentils 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 12 teaspoons chilli flakes
  • 1 bay leaf
  • 400 g can plum tomatoes
  • 1 tablespoon tomato puree
  • 1.2 litres vegetable stock
  • 1 tablespoon parsley leaf to garnish

Instructions

  • Preheat oven to 200°C / Gas 6
  • Place the peppers into a large food bag with a teaspoon of vegetable oil. Mix together well. Tip the contents out onto a baking tray and place in the middle of the oven. Cook for 30 minutes.
  • In the meantime, prepare the celery, carrot, onion and garlic and put to one side
  • Add the red split lentils to a large sieve and rinse under cold running water until the water runs clear. Cook the lentils according to packet instructions. Drain and put to one side.
  • Over a medium heat, in a large heavy-bottomed saucepan, dry fry the cumin, coriander and chilli flakes for a minute or two, stirring frequently
  • Add 1 tablespoon of vegetable oil to the saucepan
  • Turn down the heat then add the chopped onion and cook gently for around 5 minutes, until softened (do not allow to colour)
  • Add the chopped celery and cooked for a further 5 minutes, stir frequently; add a little water if vegetables starts to stick to saucepan
  • Add the carrots, garlic, bay leaf, tomato puree, tomatoes and vegetable stock to the saucepan; stir together well
  • Bring to the boil and then reduce the heat, half cover with the saucepan lid and simmer for 25 – 30 minutes; until the vegetables are soft
  • Remove the bay leaf from the soup
  • Blend the soup in the saucepan using a hand blender and process until smooth
  • When the peppers are cooked, removed them from the oven then cut them into bite-sized pieces with scissors. Add the roasted peppers and drained, cooked lentils to the blended soup and stir well
  • This makes a thick soup, so if you prefer a thinner consistency add more vegetable stock, a little at a time, until it is the consistency you prefer
  • Season with freshly milled black pepper
  • Garnish with chopped parsley
  • Serve with 2 slices of wholemeal bread per person

Nutrition

Calories: 400kcal