Tomato, Vegetable and Lentil Soup

Serves 6


  • 2 medium – large onions, finely chopped
  • 2 tsp garlic from a jar (or two fresh garlic cloves chopped)
  • 1 medium carrot, cut into small cubes
  • 3 x 400g cans of diced tomatoes
  • 1 x 130g can tomato paste
  • 1 cup red lentils
  • 1 tsp dried mixed herbs
  • 1 tsp dried basil
  • 1 scant teaspoon of sugar
  • 3 tsp chicken stock powder + 3 cups boiling water
  • Salt and ground black pepper to taste
  • Optional: Plain low fat yoghurt and chopped parsley to serve


Spray a large non stick pan and sweat the onions and garlic over a moderate heat.  Add a little water to the pan if you need more moisture.  Add chopped carrot and cook a couple of minutes until starting to soften.  Add the rest of the ingredients, apart from the yoghurt + parsley for serving.

Bring to the boil, then lower heat and simmer about 30 minutes.

Serve with the yoghurt and chopped parsley if desired.  Approximately 200 calories per serve.