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LENTIL, BEAN & SWEETCORN SOUP

by | Oct 3, 2020 | Recipes | 0 comments

LENTIL, BEAN & SWEETCORN SOUP (V) (VN)


Servings: 2

Nutritional values per serving:

calories 345, protein 14.5g, fat 16.8g (saturated 2.3g), carbs 32g (sugar 6.8g), sodium 160mg


INGREDIENTS

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 large carrot, chopped
  • 2 cloves garlic, finely chopped
  • 200ml tomato passata
  • 350ml good-quality vegetable stock
  • a handful (15g) flat-leaf parsley
  • pinch of red chilli flakes
  • ¼ can (60g drained) borlotti or red kidney beans, drained
  • 1 can (265g drained) lentils in water, drained
  • 80g frozen or canned sweetcorn
  • salt & freshly ground black pepper

 


METHOD

  • Heat the olive oil in a large saucepan on medium heat and sauté the onion, carrot and garlic for 5 minutes.
  • Finely chop the stalks of parsley. Roughly chop the remaining leaves.
  • Add the passata, vegetable stock, parsley stalks, half the parsley leaves and chilli flakes to the pan. Bring to the boil then cover and simmer for 5 minutes.
  • Add the beans, lentils and sweetcorn and cook for a further 5 minutes.
  • Taste and season with salt and pepper. Stir in the remaining parsley retaining some to sprinkle over the soup when serving.
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Paul WallaceABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes


For other ideas also try BBC good food

 

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