Low fatVeg-heavyHigh carb

Tomato & Lentil Soup

Red lentils collapse into it and thicken it for free.

35 min Serves 2 Stove, Saucepan

Per serving

440

kcal

22.9 g

protein

72.9 g

carbs

7.8 g

fat

5.2 g protein per 100 kcal · 13.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Lentils, dry weight150 g
  • Passata400 g
  • Onion100 g
  • Carrot120 g
  • Stock cube10 g
  • Olive oil12 g

Method

  1. 1Soften the onion and carrot.
  2. 2Lentils, passata and 700ml water, simmer 25 minutes.
  3. 3Stir hard at the end to break the lentils down.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.