1/3

2/3

3/3

Leave a note

By SW Sarah

Red Super Soup

Name: Red Super Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 tablespoon olive oil; 2 small red onions, roughly chopped; 2 cloves garlic, crushed; 1 stick celery, roughly chopped; 1 carrot, roughly chopped; 250g red cabbage, finely shredded; 50g red pepper, roughly chopped; 100g red lentils, precooked in boiling water; 2 cans chopped tomatoes, (pureed if you are not going to blend the final soup); ½ litre vegetable stock made from 1.5 cubes of reduced salt stock cubes; 1 tbsp balsamic vinegar; Ground black pepper; Flat Leaf Parsley, to garnish (Optional)

5 steps

Prep:10minCook:20min

This soup came about as a result of a great conversation between our helpline team.  It has a base of tomatoes, lentils, onions and garlic but the great thing is you can add other ingredients to suit.  We included all the leftover “red vegetables” in this version and it turned out a fantastic deep red and pretty tasty too.   It can be served chunky or pureed to a smooth soup, whichever you prefer!

Updated at: Thu, 17 Aug 2023 04:01:18 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories202.6 kcal (10%)

Total Fat5.1 g (7%)

Carbs32.3 g (12%)

Sugars5.9 g (7%)

Protein9.7 g (19%)

Sodium652.3 mg (33%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonolive oil

2red onions

small, roughly chopped

250gred cabbage

50gred pepper

100gred lentils

precooked in boiling water

2 canschopped tomatoes

pureed if you are not going to blend the final soup

0.5 litrevegetable stock

made from 1.5 cubes of reduced salt stock cubes

1 Tbspbalsamic vinegar

ground black pepper

Flat Leaf Parsley

to garnish, Optional

Instructions

Step 1

In a large pan, sweat the onions and the garlic in the olive oil for a few minutes until softened, taking care not to colour the onions.

Step 2

Add the celery and carrots and continue to stir and cook for a few minutes on a low heat

Step 3

Add the red cabbage, red pepper, cooked lentils, pureed tomatoes and vegetable stock and simmer until all the vegetables are cooked and tender, about 10 minutes

Step 4

You can use a hand blender to puree the soup if you prefer or serve it with chunky vegetables in a delicious tomato soup

Step 5

Add a tablespoon of balsamic vinegar and season with black pepper before serving in warm bowls. Garnish with fresh parsley, if using and serve with thick slices of wholemeal bread.

View on heartuk.org.uk

↑Support creators by visiting their site 😊