Tomato and lentil soup

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    • Preparation time: 5 minutes
    • Cooking time: 20 minutes
    • Serves: 4

    Ingredients

    • 1 small onion, diced
    • 2 cloves garlic, crushed
    • 2 tbsp water to sauté onion
    • 1 can lentils, drained and rinsed
    • 1 400g can diced tomatoes
    • 1 cup water
    • 150ml cup milk or milk alternative
    • 1 stock cube

    Method

    1. Add water, onion and garlic to soup pan and sauté until soft.
    2. Add the lentils and diced tomatoes. Stir frequently while the soup is heating through.
    3. Remove the soup from the heat and add 1 cup of water, 1 cup of milk or milk alternative and crumbled stock cube.
    4. Stir until well mixed and serve.

    Nutrition Information

    1209kJ (289cal). Protein 22g. Fat 3g. Carbohydrate 39g. Sodium 234mg. Potassium 1032mg. Calcium 136mg. Iron 2.8mg. Fibre 13g.

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