Easy Red Lentil & Tomato Soup
Lentils add a useful protein source to this vegetable soup which along with the fibre, can help keep blood sugar levels stable.
Lentils are also a source of lignans – compounds that can bind to oestrogen receptors aiding hormone regulation. When included in the diet along with other sources (eg. flaxseed) they may help relieve symptoms of peri/menopause such as hot flushes.
Serves 3-4
1 tbsp coconut or olive oil
1 large red onion
2 garlic cloves
2 tsp ground cumin
700g cherry tomatoes
200g red lentils
2 vegetable stock cubes/1 litre of stock
small bunch fresh parsley or coriander
black pepper
Method
- Finely chop the red onion & garlic (or pop in a mini food chopper).
- Heat the oil in a large saucepan over a medium heat. Cook the onion & garlic for 2-3 minutes until softened.
- Add the cumin & mix thoroughly for 1 minute.
- Add the tomatoes & cook over a high heat, stirring frequently until the tomatoes soften.
- Rinse the lentils well & add to the pan.
- Make up the stock using 2 stock cubes/1 litre of boiling water & add half the stock to the pan.
- leave the lentils to cook until soft (about 15-20 minutes) & add more stock if needed.
- Once the lentils are soft, add the remaining stock & turn off the heat.
- Either use a hand blender to blend into a smooth soup or transfer in batches into a blender (once cooled) & process.
- Reheat if needed & serve with a twist of black pepper & sprinkle with chopped parsley/coriander.