Spiced Lentil Soup
Lentils are a cheap and excellent source of protein, and often take the place of meat in a vegetarian diet. As well as being a staple food of India, this popular pulse is widely used throughout Europe. This recipe is a thinned version of an Indian dish called dahl, and tastes delicious served with fresh bread, especially Indian breads such as nan or roti.
Ingredients
- 4 oz red lentils
- 2 oz carrots
- 4 oz potatoes
- 1 small onion
- 1 tablespoon virgin olive oil
- 1 teaspoon cumin powder
- 2 teaspoons coriander powder
- 1 teaspoon turmeric
- 1 dried red chilli
- 2 pints vegetable or chicken stock
- Salt and freshly ground black pepper
- 2 tablespoons natural yoghurt optional
- Parsley or coriander leaves for garnish
Instructions
- Wash the lentils thoroughly in cold water, drain and reserve. Finely dice the carrots, potatoes and onion. Heat the oil in a large saucepan and cook the onion until transparent. Add the spices and cook for 2 - 3 minutes, stirring continuously.
- Put the carrots and potatoes in the saucepan with the lentils and stock. Bring to the boil, reduce the heat and simmer for 1 hour until tender.
- Season to taste and, if desired, serve topped with a spoonful of natural yoghurt and a sprinkling of freshly chopped parsley or coriander leaves.
Calories: 268 kcal
Carbohydrates: 36 g
Protein: 15 g
Fat: 7g
Saturated Fat: 2 g
Cholesterol: 8 mg
Sodium: 359 mg
Potassium: 774 mg
Fiber: 11 g
Sugar: 7 g
Vitamin A: 2411 IU
Vitamin C: 11 mg
Calcium: 62 mg
Iron: 4 mg