Tomato & Lentil Soup with Sweet Potato & Parmesan Croutons

Recipe

By Georgina Taylor (ANutr)

Registered associate nutritionist

A bowl of tomato and lentil soup topped with sweet potato croutons and parmesan cheese.

Prep Time

20 mins

Servings

6 Servings

Cook Time

60 mins

Difficulty

Medium

A hearty protein and fibre rich tomato and lentil soup topped with crispy, cheesy sweet potato croutons. Easy to make, perfect to batch cook and easily helps you on your way to 30g fibre a day.

Dinner

Ingredients

6 Vine tomatoes, chop into quarters

1 Whole head of garlic

1 White onion, chop into quarters

3 tsp Mixed herbs

2tsp Paprika

320g Red lentils

25g Parmesan, grated

1 can/240g Butter beans, drained (optional)

1 tsp Chilli flakes

1 Sweet potato

1 tbsp Worcestershire sauce

pinch Salt

Method

Step 1

Cut up tomatoes and onion into quarters.

Step 2

Cut the top off of the garlic

Step 3

Place tomatoes, onion and garlic in a large baking tray, drizzle with olive oil, a generous pinch of salt, herbs and paprika. Roast at 180 degrees until tomatoes and onions are caramelised and garlic is soft.

Step 4

Mix two stock cubes into roughly a dash of boiling water until dissolved before pouring it along with 1.5L water into a large saucepan, followed by the lentils.

Step 5

Place on the hob and turn up the heat and bring to a boil. Once boiling turn the heat down to a low simmer and cover and cook for 10-15 minutes or until lentils are soft. Once cooked, turn the heat off.

Step 6

Whilst the lentils are simmering and vegetables are roasting, chop up the sweet potato into cubes and place in a baking tray. Sprinkle grated parmesan, black pepper and a dash of olive oil. Mix until well coated and bake in the oven for 30 mins or until soft and crispy.

Step 7

Once the veg is roasted, add the tomatoes and onion and squeeze the garlic into the saucepan. Blend until smooth.

Step 8

Add a dash of worcestershire sauce, chilli flakes and black pepper and blend again, tasting as you go.

Step 9

Optional: Add a tin of butterbeans to thicken the soup up and add extra protein.

Step 10

Simmer for 10 minutes to heat through. Place a few spoonfuls of roasted sweet potato on top, followed by a sprinkling of grated parmesan.

Step 11

Optional: Sprinkle seeds on top for an extra crunch and nutrient boost.

Nutritional Information

Per serving:

Energy - 355kcal

Protein - 55g

Carbohydrates - 55g

Fat - 5.6g

Fibre - 22g

This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.

Recipe Notes

Adding in a tinful of beans is a good way to thicken up soup without changing the flavour too much, and adds an extra boost of protein and fibre! Butter beans work well as they are quite creamy. Alternatives include chickpeas or canellini beans.
Sprinkle seeds on top such as pumpkin or sunflower seeds for an extra boost of healthy fats, minerals and crunch.
When adding in worcestershire sauce, chilli flakes and black pepper, add a little at a time depending on taste preference/ desired heat level.
If you’re from Sheffield, swap the Worcestershire sauce for a splash of Hendo’s instead. No explanation needed – you already know.

Dietary notes:

Gluten free: Make sure your stock cubes are certified gluten free. Everything else in the recipe is naturally GF.
Vegan: Simply swap the parmesan for a vegan hard cheese or leave it out entirely. The rest of the recipe is plant based.