Lentils & Vegetables 5 Ways!

Published on

This lentil and vegetable soup is a tasty, nutritious and comforting plant-based meal – and it is so simple to make!

It’s also cheap and a great way of using up vegetables before they go bad and you can also double this recipe (it freezes really well).

Ingredients:

  • 2 medium onions
  • 2-3 garlic gloves
  • A splash of rapeseed oil (of the oil of your choice)
  • Whichever vegetables you fancy, for example: 3 carrots, 1 courgette, 2 celery, 1/2 packet of mushrooms, 1 red pepper.
  • 1 low salt vegetable stock cube
  • 1 tin of chopped tomatoes
  • 300g of red split lentils

Instructions:

  1. Dice the onion and garlic (or use a garlic press if you prefer) then fry these in 1-2 tablespoons of oil until the onion start to become translucent.
  2. Chop the rest of your vegetables then sauté until they begin to soften.
  3. Add the lentils and cover with 450ml of vegetable stock.
  4. Stir in the tin of tomatoes.
  5. Simmer until the lentils are cooked (you may need to add some extra boiling water to make it the consistency that you like, you can also add your favourite herbs and spices).
Lentil & Veg Soup

5 Variations Using This Dish:

  1. Soup – by either blitzing this with a hand-blender (you may need to add some extra water, you can also add milk or coconut milk to thin it out a bit) or keep it as a ‘chunky style’ soup.
  2. Lentil bake (one of my favourite meals!) – scoop the unblended soup mix into a casserole dish, top with breadcrumbs, seeds and cheese then bake this until the cheese turns golden.
  3. Plant-based shepherd’s pie – add Worcester sauce (or a vegetarian alternative), top with mashed potato and cheese, then bake until the cheese is golden.
  4. Lentil and vegetable curry – add curry powder & whichever spices you fancy (chilli, coriander, cumin can be nice) and serve with rice.
  5. Pasta sauce – add some tomato purée and basil, then blend (optional) and serve with pasta.
Lentil & Veg Shepherd’s Pie

Testimonials

Maeve has been consulting on The Food Medic Educational Hub for 12 months now and has been a huge asset to the team. Her ability to translate some very nuanced topics in nutrition into easy-to-follow, informative articles and infographics is really admirable.

Dr Hazel Wallace

Founder of The Food Medic

Maeve is incredibly talented at sharing scientific information in an easy to understand way. The content she shares with us is always really interesting, clear, and of very high quality. She’s one of our favourite writers to work with!

Aisling Moran

Senior UX Writer at Thriva Health

Maeve has written extensively for NHD magazine over the last few years, producing a wealth of dietetic and nutritional articles. Always evidence based and factual, Maeve creates material that is relevant and very readable. She provides high quality work with a professional and friendly approach. Maeve is a beacon of high quality knowledge and work within the nutrition writing community; and someone NHD magazine is proud to work with.

Emma Coates

Editor of Network Health Digest


Support Dietetically Speaking

More from Dietetically Speaking

The Evolution of Female Body Image Ideals

The Evolution of Female Body Image Ideals

This article was written by Student Dietitian and Dietetically Speaking Intern Hanna Tejani and reviewed by Registered Dietitian Maeve Hanan. Why Does …
Carbohydrate and Female Hormones 

Carbohydrate and Female Hormones 

This article was written by Registered Nutritionist Sophie Gastman and Registered Dietitian Maeve Hanan. Low-carbohydrate diets have been around for a long …
Why Are Carbohydrates Important?

Why Are Carbohydrates Important?

This article was written by Registered Dietitian Maeve Hanan and Student Dietitian and Dietetically Speaking Intern Sophie Gastman. Carbohydrates have notoriously gained a …
Dealing With the External Food Police

Dealing With the External Food Police

This article was written by Registered Dietitian Maeve Hanan, and Student Dietitian and Dietetically Speaking Intern Hanna Tejani. With restrictions easing …
Eating Well on a Budget

Eating Well on a Budget

This article was first published in the May 2019 edition of NHD magazine. Opinions can be divided about whether it is …
Beetroot Chilli

Beetroot Chilli

This recipe is extreme quick to make and also very tasty! Ingredients (serves 3-4) 400g tin of Mexican bean mix400g tin of …
Fad Diets — What’s the Harm?

Fad Diets — What’s the Harm?

This article was first published in January 2020 Thriva Newspaper. As we reflect on the past year and think about our future goals, …
Beetroot Soup Recipe

Beetroot Soup Recipe

This is a delicious and warming soup, I hope you enjoy it as much as I do! This soup also …
How Can Vegans Meet Their Requirement for Omega-3 Fatty Acids?

How Can Vegans Meet Their Requirement for Omega-3 Fatty Acids?

My intern Zachary Wenger has previously written about whether protein, certain vitamins or minerals are of concern for those adopting …
Are Vegan Diets Low in Certain Minerals?

Are Vegan Diets Low in Certain Minerals?

My wonderful intern Zachary Wenger has previously written about whether protein or certain vitamins are nutrients of concern for vegans. …
Gluten 101

Gluten 101

Thank you to Student Dietitian Marcos Gregoriou for writing this blog post about gluten, the gluten-free diet and the risks …
Simple Shakshuka Recipe

Simple Shakshuka Recipe

This is such a handy and delicious brunch option which only takes about 20 minutes to make. I used frozen veg …