Spiced Lentil Soup

spiced lentil soup

Spiced Lentil Soup

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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.
Servings: 4
Calories: 268
Prep Time 15 mins
Cook Time 1 hr

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
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