Lentil And Pasta Soup
Instructions
- Put the lentils into a large pan. Smash one of the garlic cloves and add it to the lentils. Add the water and bring to the boil. Reduce the heat to a gentle simmer and cook for about 20 minutes, stirring occasionally until the lentils are just tender.
- Tip the lentils into a sieve, remove the cooked garlic clove and set aside.
- Rinse the lentils under cold running water, and then leave them to drain.
- Heat 2Tbs of the olive oil with half of the butter in a large pan. Add the onion and celery and cook over a low heat, stirring frequently for 5-7 minutes until softened.
- Crush the remaining garlic and peel. Mash the reserved garlic clove. Add them to the vegetables with the remaining oil, the sun-dried tomato paste and lentils. Stir then add the stock, herbs and salt and pepper to taste. Bring to the boil, stirring. Simmer for 30 minutes, stirring occasionally.
- Add the pasta and bring to the boil, stirring. Simmer, stirring frequently, for 7-8 minutes, or according to the instructions on the packet, until the pasta is al dente.
- Add the remaining butter and adjust the seasoning.
- To serve: Serve hot in warmed bowls, garnished with marjoram leaves.
Information
Ingredients
Main Ingredients
- ¾ cup brown lentils, dried
- 3 garlic cloves
- 4 cups (1 l) water
- 1Tbs (15ml) olive oil
- 1Tbs (15ml) butter
- 1 onion, finely chopped
- 2 celery stick, finely chopped
- 2Tbs (30ml) sun-dried tomato paste
- 7½ cups (1.875l) Vegetable Stock
- A few fresh marjoram leaves, plus extra to garnish
- A few fresh basil leaves
- Leaves from fresh thyme sprig
- ½ cup (125ml) small dried pasta shapes
- Salt and freshly ground black pepper to taste.
Instructions
- Put the lentils into a large pan. Smash one of the garlic cloves and add it to the lentils. Add the water and bring to the boil. Reduce the heat to a gentle simmer and cook for about 20 minutes, stirring occasionally until the lentils are just tender.
- Tip the lentils into a sieve, remove the cooked garlic clove and set aside.
- Rinse the lentils under cold running water, and then leave them to drain.
- Heat 2Tbs of the olive oil with half of the butter in a large pan. Add the onion and celery and cook over a low heat, stirring frequently for 5-7 minutes until softened.
- Crush the remaining garlic and peel. Mash the reserved garlic clove. Add them to the vegetables with the remaining oil, the sun-dried tomato paste and lentils. Stir then add the stock, herbs and salt and pepper to taste. Bring to the boil, stirring. Simmer for 30 minutes, stirring occasionally.
- Add the pasta and bring to the boil, stirring. Simmer, stirring frequently, for 7-8 minutes, or according to the instructions on the packet, until the pasta is al dente.
- Add the remaining butter and adjust the seasoning.
- To serve: Serve hot in warmed bowls, garnished with marjoram leaves.
Notes
- Use green lentils instead of brown lentils, if preferred. Red lentils are not so good for this soup because they tend to go mushy.
Frequently Asked Questions
Are these recipes designed for everyday, practical cooking?
Yes. These recipes are specifically created to fit into a busy, real-world lifestyle. We focus on accessible, everyday ingredients you can find at any local grocery store, using standard kitchen equipment. The cooking methods are kept simple and straightforward, making them perfect for quick weeknight dinners or efficient weekend batch cooking and meal prep.
How do these recipes support sustained daily energy and focus?
Every recipe is structured around core clinical nutrition principles, prioritizing clean proteins, healthy fats, and complex, fiber-rich carbohydrates. By avoiding highly refined sugars and heavily processed ingredients, these meals provide a slow, controlled release of glucose into your bloodstream. This prevents the sharp insulin spikes and subsequent “sugar crashes” that cause afternoon fatigue and brain fog.
Are your recipes strictly aligned with Low-GI principles?
Absolutely. We place a massive emphasis on Low-GI (Glycemic Index) and blood sugar stability. As a dietician-led brand, our ingredient choices focus on high-fiber grains, lean proteins, and nutrient-dense vegetables that naturally lower the overall glycemic load of the meal. This makes our recipes exceptionally beneficial for maintaining long-term metabolic health and steady, reliable stamina.
Can I easily adapt these recipes for plant-based, vegan, or specific dietary needs?
Yes, flexibility is built directly into our culinary design. While many of our recipes are naturally plant-based or vegan-friendly, the ingredient lists are structured to allow for effortless substitutions. Whether you are cooking around food sensitivities, managing specific allergies, or adjusting for personal lifestyle preferences, you can easily swap proteins or grains without compromising the nutritional balance of the dish.
How do these meals support active training and physically demanding working routines?
To perform your best – whether you are training for an event, recovering from a workout, or navigating a physically grueling work day – your body requires optimal nutrient density. Our meals are designed to optimize tissue repair and glycogen replenishment. They supply the essential vitamins, clean amino acids, and minerals your body needs to recover quickly, reduce muscle soreness, and maintain lean tissue.
How can I combine these recipes with the Back To Basics Meal Replacement Shakes?
Our whole-food recipes are designed to complement your structured lifestyle plan seamlessly. A highly effective strategy for busy professionals or weight management goals is to substitute one or two on-the-go meals with our premium Low-GI Gold Range Supa Shakes, and then enjoy one of our beautifully balanced, whole-food recipes for your main sit-down meal. This gives you the perfect blend of absolute convenience and fresh culinary variety.
Can these recipes assist me with sustainable weight management?
Yes. Sustainable weight management relies on portion awareness, nutrient density, and satiety (feeling full). Because our recipes focus on high-protein and high-fiber ingredients, they keep you feeling satisfied for significantly longer, naturally curbing the urge to snack between meals. They offer a delicious, deprivation-free way to manage your nutritional boundaries long-term.