(Per Serving) Calories
317 / Carbs 47g / Protein 12g / Fat 9g
A hearty vegan soup
featuring orzo pasta, spinach and lentils which is sure to keep you full all
afternoon or evening. A variety of herbs and tasty vegetables adds real
flavour. Top with chilli flakes to add some heat.
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Serves 2
Prep Time 6 mins
Cook Time 20 mins
INGREDIENTS
1Vegetable Stock Cube
1200ml (5cups) Boiling Water
2tbsp Olive Oil 1 White Onion
(peeled & finely chopped)
1Carrot
(ends removed, peeled, halve and
quarter lengthways and finely chop)
2Celery Sticks
(ends removed, halved lengthways
and finely chopped)
3Garlic Cloves
(peeled & finely chopped) 1
Can Chopped Tomatoes 100g (3 1/2oz) Orza Pasta
50g (1 3/4oz) Red Split Lentils
1/2 tsp Dried Thyme
1/2 tsp Dried Rosemary 1/2 tsp
Dried Oregano Pinch of Salt & Pepper 100g (3 1/2oz) Spinach
Optional Topping: Chilli Flakes
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HOW
TO COOK IT
Dissolve the vegetable stock cube
in the boiling water.
Add the olive oil to large
non-stick pan and heat to a medium heat.
Add the onions to the pan and cook
for 3 minutes. Make sure the onions don’t burn.
Then add the carrot, celery and
garlic. Cook for 3 more minutes.
Add the vegetable stock and the
remaining ingredients apart from the spinach and chilli flakes.
Turn the heat up and bring to the
boil and then reduce the heat and simmer for 12 minutes, stirring
occasionally. Then add the spinach, stir it in and cook for 2 minutes, until
it has wilted.
Serve up the soup.
If you like a little heat,
sprinkle some chilli flakes on top before serving.
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DIETICIAN’S NOTES
Containing vitamin and fibre rich vegetables and
lentils, this soup should be a filling choice that will score two of your
5-A-DAY. Top with a spoonful of hummus or some crumbled tofu for more of a
protein kick.
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