LFHW Budget Buster Lentil Soup | Love Food Hate Waste Wales

Budget Buster Lentil Soup

45 - 60 mins

This classic lentil soup is a treat for vegetarians as well as meat eaters, and can be further enhanced with lots of different vegetables. Better still, it comes in at just 20 pence a serving – a fraction of what you’d pay for the posh supermarket equivalent. The soup is also suitable for vegans, as long as the stock used contains no animal products. Nutrient per serving: Calories (kJ) 578; Calories (kcal) 137; Protein 8.9; Fat 1.2; of which saturated fat 0.1; Carbohydrate 21.0; Of which sugar 3.0; Fibre 3.0; Sodium 1.5

Dairy free
Eggs free
Nut free
200g/7oz red lentils
1 carrot (65g/2oz)
1 onion (120g/4oz)
1 ¼ litres/2 ½ pts vegetable stock
Juice of half a lemon
Salt, pepper, cumin powder and chilli powder, to taste
For extra flavour, garnish with finely chopped spring onions or chives
Peel and finely chop the onion and carrot. Put into a large saucepan with the stock and lentils. Simmer, covered, for 25 minutes until the lentils are disintegrating. Allow to cool, then liquidise.
Reheat to serve and adjust seasoning with lemon juice, salt, pepper, ground cumin and ground chilli.
Freezer tip: It’s worth making double quantities and freezing this soup in portions. Don’t miss out the lemon, it makes all the difference.
Variations: Other vegetables could be chopped up and cooked with the lentils, but don’t include potatoes as they will tend to make the consistency gluey.