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Two bowls of lentil and vegetable soup are on a wooden table. Behind them is a bowl of croutons and a smaller bowl of spices. Behind them is a sprig of rosemary. In the foreground a spoonful of lentil vegetable soup is held up | Hurry The Food Up

Lentil Vegetable Soup

Course: Dinner, Lunch, Main Course, Soups
Cuisine: Italian
Diet: Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian
Time: Max 45 min
Calories: 150 - 450 kcal
Type: meal plan recipes
Diet: dairy-free, egg-free, vegan
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 2
Calories: 438kcal
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Ingredients

  • 2 tbsp olive oil
  • 1 small onion (finely chopped)
  • 1 carrot (finely chopped)
  • 1 stick celery (finely chopped)
  • 2 clove garlic (crushed)
  • 2 sprigs rosemary, fresh (separated from stem and finely chopped)
  • 3 tbsp tomato paste
  • 1 cup (125 g) cherry tomatoes (halved)
  • ½ cup (75 g) puy lentils
  • ¼ tsp chili flakes
  • 2 ½ cups (600 ml) vegetable broth
  • 2 slices wholegrain bread (cut into 1 cm chunks)
  • 5 cups (100 g) cavolo nero (thinly sliced (alternatively mangold))
  • 1 pinch sugar (optional)
  • Salt and pepper to taste

Instructions

  • Heat half the oil in a large saucepan over medium high heat and once hot add the onion, carrot and celery and cook, stirring until softened and lightly golden brown, about 8 minutes.
  • Add the garlic, rosemary and tomato puree and cook, stirring, until aromatic, about 2 minutes. Add the tomatoes and cook until softened slightly, about 3-4 minutes.
    The onions, carrots, celery, rosemary garlic and tomato paste are in a pan on top of an hot plate with a wooden spoon in the pan, being prepared for the soup | Hurry The Food Up
  • Add the lentils, chili flakes, sugar (if using) and stock. Season with salt and pepper, bring to a simmer and cover with a lid. Cook until the lentils are almost tender, about 15 minutes.
    A stage in the preparation of the soup. The pan contains the lentils cherry tomatoes and onion mix, stock is being added. A wooden spoon is in the pan, ready for mixing, and there is a pepper grinder in the background. | Hurry The Food Up
  • Meanwhile, heat the remaining oil in a frying pan over medium high heat. Add the chunks of bread and fry until golden brown and crispy, turning regularly, 4-5 minutes.
  • Add the cavolo nero to the lentil mixture and continue to cook for a further 10 minutes, until the lentils and cavolo nero are cooked. Taste and adjust seasoning if you like.
  • Divide the lentil soup between bowls and top with the croutons.
    Two bowls of lentil soup, the one in the foreground has a spoon in it. To the left is a smaller bowl of croutons and behind it is a bowl of chilli flakes and a sprig of rosemary | Hurry The Food Up

Nutrition

Calories: 438kcal | Carbohydrates: 57g | Protein: 19g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Sodium: 1573mg | Potassium: 913mg | Fiber: 17g | Sugar: 13g | Vitamin A: 11570IU | Vitamin C: 87mg | Calcium: 177mg | Iron: 6mg