To be fit, healthy and full of energy, you need to fuel your body with quality carbs and nutrients as well as protein for recovery.

This is one of my favourite meals that I regularly make when it’s cold and rainy outside.

Serve alone or topped with a sprinkle of chopped fresh parsley or basil. I’ve added a touch of chilli for those who want a little heat, but this is very optional.

Tomato is high in lycopene, a powerful antioxidant that helps protect against disease and maintain a healthy body. Lentils are high in fiber that can help to stabilize blood sugar levels and a fantastic source of protein to repair cells after a workout.



  • 1 Spanish onion, diced
    1 red chili ( seeded and chopped ) optional
    800 g chopped tomato ( tinned or fresh)
    2 carrots, peeled and finely chopped
    2 sticks celery, finely chopped
    1/2 teaspoon, smoked paprika
    1/2 teaspoon ground cinnamon
    2 tablespoons, tomato paste
    1 litre vegetable stock
    1 tin brown lentils (drained)
    black pepper to season
    parsley to garnish


  • Sauté onion, chili if using, celery and carrot in a large pot with 1 tsp olive oil for a few minutes until lightly golden.
    Add tomatoes, paprika, cinnamon and tomato paste and cook through for few minutes.
    Add vegetable stock and simmer soup for 15 minutes until slightly reduced and thickened.
    Add lentils and mix through then season with black pepper.
    Serve in bowls and garnish with a little thick natural yoghurt and fresh chopped parsley.

For a protein boost add the following in the last 10 minutes of cooking:

  • Meatballs from beef or chicken
    chunks of white fish fillet
    Tin of cannellini beans

Courtsey: Teresa Cutter