Calories
Protein
Carbs
Fats
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
- 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.
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