Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate, Fibre and Gut health.
- 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.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- 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 cheap, filling soup with lentils for iron and folate, and a hit of fibre from the vegetables.
Lunch / Dinner · Serves 4 · Ready in 35 min · Rich in Iron, Folate, Fibre, Gut health
Ingredients
- 1 onion, diced
- 2 carrots, diced
- 2 cloves garlic, crushed
- 1 cup dried red lentils, rinsed
- 400g can crushed tomatoes
- 1 litre vegetable stock
- 1 tbsp olive oil
- 1 tsp dried oregano
Method
- Heat the oil and cook the onion, carrot and garlic for 5 minutes until soft.
- Add the lentils, tomatoes, stock and oregano.
- Simmer for 20-25 minutes until the lentils and carrot are tender.
- Blend part of the soup for a creamier texture, if you like, then serve.
Tip: Blitz half the soup and leave half chunky for a heartier texture without extra cream.
Roughly per serve
- Iron: 4 mg
- Protein: 12 g
- Folate: 120 µg
- Fibre: 10 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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