Such a great lunch prep idea! 10-15 mins prep and lunch for 4 days!
My soup and sandwich combined were 462 calories and 33g of protein)
256 calories per portion (recipes serves 4)
P: 15g C: 36g F: 8g
Ingredients
1 x small red onion- diced (80g)
100g dry red lentils- rinse well before use
2 x chicken stock cubes or vegetable (dissolved in 500ml of boiling water)
1 x tin of chickpeas - rinse well before use
1 x tin of chopped tomatoes
8g garlic purée
2 tsp smoked paprika
1 x tsp mild chilli powder
Pinch of chilli flakes (add more of you like things with a kick)
Pinch (small pinch of thyme as it’s a strong tasting herb)
1 tsp dried parsley
Method
In a frying pan (using 1kcal spray on a low heat) saute the diced onion until it’s soft and starting to brown lightly, about 5 minutes.
Add garlic purée , smoked paprika, chilli powder, chilli flakes, dried thyme, dried parsley and black pepper and saute 2-3 minutes more, or until spices are fragrant.
Add stock to frying pan and pour contents of pan into slow cooker.
Add rinsed red lentils and rinsed chickpeas to slow cooker.
Cook on high for 2, or until lentils are starting to soften and dissolve into the
When lentils are starting to soften, add tin of of chopped tomatoes with juice. Cook for about 2 hours more on high, or until the lentils and chickpeas are both quite soft.
Finally remove about 1/2 the soup to a bowl and Puree the soup you removed using an immersion blender, food processor, or blend
Stir the pureed soup back into the soup in the slow cooker; taste and add more salt/ pepper to taste.
And done!
You can keep refrigerated for (3days) and or freeze some.
**To add extra protein to your lunch serve with a ham sandwich.
206 calories - 1 portion
P: 18g c: 22g f: 4g
I used a warburtons flag bread thin (8g protein)- lovely toasted
40g ham (9g)
15g lightest philidelphia cheese (way less cals than using butter)
My combined lunch was 462 calories and 33g of protein)
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