Lentil & Quinoa Soup

Ingredients

• Olive oil

  1 tsp or 5g

• Carrots

  raw

  1 medium or 61g

• Celery

  raw

  1 stalks, large (11 inches long) or 64g

• Sweet onion

  raw

  ½ onion or 166g

• Bay leaf

  dried

  ½ tsp, crumbled or 0.3g

• Tomato puree

  canned, unsalted

  10g

• Paprika

  1 tsp or 2g

• Quinoa

  raw

  55g

• Lentil sprouts

  raw

  55g

• Vegetable Stock Cube

  Everyday Value - Tesco

  ½ cube or 5g

• Greek yogurt

  plain, whole fat

  30g

• Parsley

  raw

  1 sprig or 1g

Directions

1. Heat the oil in a saucepan, add the vegetables and bay leaf and fry gently for 5 minutes until softened. Add the tomato puree and smoked paprika, cook for a minute, then pour in the quinoa, lentils and stock. Bring to the boil then turn down the heat, cover and simmer for 20 minutes until the lentils and quinoa are cooked through; if the soup is a little thick add a splash of water. Remove the bay leaf, ladle the soup into a bowl and top with the yoghurt and parsley.
2. The best way to freeze this dish is to leave it to cool completely then spoon portions (without the yoghurt) into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space.