Carrot & lentil soup with feta

As well as being rich in protein and fibre, lentils are a good source of B vitamins and iron. Low iron levels can reduce your energy, lower your immune defences and impact concentration. Lentils are also filling for a hearty lunch. This recipe provides three lunches, and leftovers freeze well, too. 5 garlic cloves, chopped 750g carrots, sliced

1 tbsp each smoked paprika

and ground coriander

1 tbsp thyme leaves

300g red lentils

1.3 litres boiling vegetable stock,

made with 2 tsp bouillon powder 2 x 400g cans chickpeas 150g feta, crumbled

1 Heat the oil in a large pan over a medium heat and fry the onions for 10 mins, stirring frequently until starting to turn golden. Add the garlic and carrots, and cook a few minutes more, then stir in the spices, thyme and lentils.

2 Pour in the stock, then cover and simmer for 20 mins until the lentils are pulpy and tender. Remove from the heat and roughly blitz using a hand blender – you don’t want it to be completely smooth. Stir in the chickpeas and the liquid from the cans, and reheat the soup. Serve two bowls straightaway, each topped with 25g of the crumbled feta. Leave the remaining soup to cool before keeping chilled for up to four days. Reheat in a pan over a low heat until piping hot, then scatter over 25g of the remaining feta for each portion.

GOOD TO KNOW low cal • ‘ibre • iron •

4 of 5-a-day • gluten free

PER SERVING 454 kcals • fat 13g • saturates 4g • carbs 53g • sugars 12g • ‘ibre 14g • protein 24g • salt 1.5g