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Tomato and Lentil Soup

by Nicola Graimes
Tomato soup is a perennial favorite but shop-bought versions contain a surprising amount of fat, sugar and salt, and the canning process depletes vital nutrients. This nutritious homemade version features the added health benefit of lentils and doesn’t take ages to make. Serve with chunks of crusty bread.

1/4 cup dried split red lentils, rinsed
1 tablespoon olive oil
1 onion, chopped
1 carrot, finely chopped
1 stick celery, finely chopped
2 cups tomato purée
2 cups vegetable bouillon
1 bay leaf
Salt and pepper, to taste
3 tablespoons milk
directions
Place the lentils in a saucepan, cover with water and bring to a boil. Reduce the heat and simmer, half-covered, for 15 minutes or until just tender. Using a slotted spoon, remove any scum that rises to the surface. Drain the lentils well and set aside.

Meanwhile, heat the oil in a large heavy-based saucepan over medium heat. Add the onion, cover the pan and sweat for eight minutes or until softened and transparent. Add the carrot and celery, cover and cook for an additional three minutes, stirring occasionally to prevent the vegetables from sticking to the bottom of the pan.

Add the tomato purée, bouillon, lentils and bay leaf. Bring to a boil. Reduce the heat and simmer, half-covered, for 25 minutes or until the lentils and vegetables are tender and the soup has thickened.

Carefully pour the soup into a blender or use a hand blender to purée until smooth. Return to the pan, season to taste and stir in the milk. Reheat if necessary and serve. Serves four.

suggestions
Brain Box: Recent research shows that lycopene, the pigment that turns tomatoes red, is a powerful antioxidant, protecting the brain and nervous system from destructive free radicals. Luckily, cooked tomatoes are just as nutritious as fresh ones. Lentils contain the important brain combo of iron, B-complex vitamins and zinc.

Recipe from the book Brain Food for Kids (Delta, 2005) by Nicola Graimes.