A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker
spiced carrot lentil soup
Spiced carrot & lentil soup
Ingredient
- 4 slices stale bread, diced
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 tsp dried chilli flakes
- 400g can chopped tomatoes
- 4 frozen white fish fillets, such as cod or pollock
- 400g can butter beans, drained
- small pack parsley, roughly chopped
- 1 lemon, cut into wedges
Instructions
- STEP 1
Heat oven to 200C/180C fan/gas 6. Put the bread on a large baking sheet, drizzle over 1 tbsp oil and bake for 10 mins until golden. Set aside.
- STEP 2
Meanwhile, heat the rest of the oil in a large flameproof casserole dish over a medium heat. Add the onion and cook until softened for about 10 mins, then add the garlic and chilli flakes and stir for 1 min. Tip in the tomatoes and fish fillets. Cover and simmer for 10 mins until the fish is nearly cooked, then uncover.
- STEP 3
Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.