With coronavirus rampaging around and the flu season approaching, now is the time to make sure your diet is full of foods to help your immune system work efficiently. This soup is packed with good-for-you ingredients and perfect for a chilly autumn day.

A couple of reasons why you should try it

Lentils are loaded with iron, zinc and vitamin B6, which are essential nutrients for good immune function. They’re also a great source of fibre, which helps to maintain optimum levels of beneficial gut bacteria leading to a healthy gut. And why is this important, I hear you ask? Well, 70 percent of your immune system is in your gut, that’s why.

Tomatoes are filled with antioxidant vitamins C and E, and beta-carotene, which protect cells from free radical damage that can compromise your immune system. And helpfully, because they’re bursting with vitamin C, by adding tomatoes to your lentils you double the amount of iron your body absorbs, Win win!

Ingredients

2 tbsp light olive oil

1 onion, chopped

2 cloves garlic, chopped

2cm piece ginger, chopped

1 red chilli (optional), chopped

1 tsp turmeric

1 tsp cumin

2 carrots, chopped

500g tomatoes, chopped

175g red lentils

1.2l vegetable stock

1 tsp dried thyme

Instructions

Heat the oil in a large, heavy-bottomed pan. Add the onions and fry for 2 minutes. Add the garlic, ginger and chilli (if using) and fry for 1 more minute. Add the turmeric and cumin and stir well.

Add the carrots, tomatoes, lentils, stock and thyme. Bring to the boil and simmer for 25 minutes, until the lentils and carrots are tender.

Allow to cool slightly and blend. Add salt and pepper if you like.