Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Fibre, Iron, Folate and Gut health.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A hearty soup loaded with legumes and vegetables — high in fibre, iron and folate, and gentle on the gut.
Dinner · Serves 4 · Ready in 35 min · Rich in Fibre, Iron, Folate, Gut health
Ingredients
- 1 cup dried brown lentils
- 1 onion, diced
- 2 carrots, diced
- 2 celery sticks, diced
- 400g can diced tomatoes
- 1L vegetable stock
- 2 handfuls kale, chopped
- 1 tbsp olive oil
Method
- Soften the onion, carrot and celery in the oil.
- Add the lentils, tomatoes and stock and simmer 25 minutes.
- Stir through the kale until wilted and season.
Tip: A parmesan rind simmered in adds savoury depth (leave out to keep it vegan).
Roughly per serve
- Iron: 4 mg
- Protein: 13 g
- Folate: 150 µg
- Fibre: 11 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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