On a cold weekday evening you want something warm that is quick to make. This soup cooks in one pan, with ingredients you probably already have. Lentils give it body, and you don't need to soak them first.

What you need (serves 4)

• 200 g red lentils (dry), rinsed
• 1 onion, chopped
• 2 cloves garlic, finely chopped
• 3 carrots (about 300 g), diced
• 1 tin chopped tomatoes (400 g)
• 1 litre vegetable stock, from a reduced-salt cube
• 1 tablespoon olive oil
• 1 teaspoon cumin and 1 teaspoon paprika
• A handful of fresh parsley or coriander
• Pepper and a squeeze of lemon juice

How to make it

1. Heat the oil in a large pan. Soften the onion for 4 minutes over medium heat.
2. Add garlic, cumin and paprika and fry for 1 minute.
3. Add the carrot, lentils, tomatoes and stock. Bring to the boil.
4. Lower the heat and simmer gently for 20 to 25 minutes, until the lentils fall apart. Stir now and then.
5. Blend half with a stick blender for a creamy soup, or all of it for a smooth one.
6. Season with pepper and lemon juice. Scatter the herbs on top.

Tips from Sanne

• Freezer: the soup keeps for 3 months. Freeze it in single-bowl portions for a quick lunch.
• More veg: stir in a handful of spinach in the last 5 minutes.
• On the side: a slice of wholegrain bread or a spoonful of low-fat yoghurt on top.
• Less salt: taste at the end; with lemon and herbs you need little extra salt.

This recipe offers general lifestyle information and does not replace advice from your healthcare provider. If you follow dietary advice or take diabetes medication, talk to your GP, practice nurse or dietitian about what is right for you.