LENTIL, BEAN & SWEETCORN SOUP (V) (VN)

Servings: 2

Nutritional values per serving:

calories 345, protein 14.5g, fat 16.8g (saturated 2.3g), carbs 32g (sugar 6.8g), sodium 160mg

INGREDIENTS

• 1 tbsp olive oil
• 1 onion, diced
• 1 large carrot, chopped
• 2 cloves garlic, finely chopped
• 200ml tomato passata
• 350ml good-quality vegetable stock
• a handful (15g) flat-leaf parsley
• pinch of red chilli flakes
• ¼ can (60g drained) borlotti or red kidney beans, drained
• 1 can (265g drained) lentils in water, drained
• 80g frozen or canned sweetcorn
• salt & freshly ground black pepper

METHOD

• Heat the olive oil in a large saucepan on medium heat and sauté the onion, carrot and garlic for 5 minutes.
• Finely chop the stalks of parsley. Roughly chop the remaining leaves.
• Add the passata, vegetable stock, parsley stalks, half the parsley leaves and chilli flakes to the pan. Bring to the boil then cover and simmer for 5 minutes.
• Add the beans, lentils and sweetcorn and cook for a further 5 minutes.
• Taste and season with salt and pepper. Stir in the remaining parsley retaining some to sprinkle over the soup when serving.

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ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food