Some days are green smoothie days. Some days are “if I eat cereal for dinner one more time, I might combust” days. This soup is for the second kind.
It’s warm, comforting, comes together in about 12 minutes, and—bonus—it’s a quiet little iron powerhouse wrapped in a creamy, tomatoey hug. Lentils bring the iron, tomatoes bring the vitamin C to help you absorb it, and coconut milk? Well, that’s just a silky middle finger to winter.
Let’s get into it.
🥄 Why This Works (Besides Being Delicious)
- Iron-rich lentils: Plant-based, affordable, and they don’t judge you for forgetting them at the back of the cupboard.
- Tomatoes: Packed with vitamin C, which your body needs to actually use the iron in lentils.
- Coconut milk: Soothing, anti-inflammatory, and gives this soup that luxe vibe without dairy.
- Coriander: Love it or hate it, it makes the whole thing feel fancy and fresh. (Sub with parsley if you’re on Team Soap.)
🍅 Ingredients (for 1 hungry human)
- 1/2 cup canned lentils, drained and rinsed
- 1/2 cup canned diced tomatoes
- 1/4 cup coconut milk
- 1/2 clove garlic, minced (or a cheeky squeeze from a tube)
- 1/4 tsp ground cumin
- 1/4 tsp ground turmeric
- 1 tbsp fresh coriander, chopped (optional but awesome)
- Salt and pepper, to taste
- A splash of oil for the pan
🔥 How to Throw It Together
- Start with flavour
Heat a splash of oil in a small pot. Add garlic and let it sizzle for 30 seconds—just until it smells like dinner. - Dump and simmer
Add lentils, tomatoes, coconut milk, cumin, turmeric, salt and pepper. Bring to a simmer, stir occasionally, and let it do its thing for 10–12 minutes. - Garnish and glow
Stir through fresh coriander (or don’t), ladle into a bowl, and serve with toast, flatbread, or a smug sense of accomplishment.
🥄 Make It Yours
- Smooth operator? Blend it with a stick blender for a silky, café-style finish.
- Spicy mood? Add a pinch of chili flakes or a swirl of harissa.
- Need extra bulk? Toss in some baby spinach or cooked rice near the end.
🌿 Plan4One Tip
Double the recipe while you’re at it, and freeze a portion for future-you (who will definitely need it on a Thursday night when the fridge is a wasteland of condiments and regret).
Feeling the glow yet? This one’s fast, affordable, and borderline virtuous without being boring. It’s a pantry meal with purpose—and that, my friend, is the sweet spot.
Want more single-serve meals that actually do something for your energy levels? Cast an eye over the recipes in the Iron & Glow series. We’re making low-fuss, iron-rich eating look easy—because it can be.
