Spicy Dhal et Carrot Soup

Spicy Dhal et Carrot Soup

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This delicious, warming and nutritious soup includes a selection of spices to give it a 'kick'. It is simple to make and extremely good to eat.
Servings: 4
Calories: 283

Ingredients
 

  • 4 1/2 oz split red lentils
  • 2 pints vegetable stock
  • 12 oz carrots peeled and sliced
  • 2 onions peeled and chopped
  • 9 oz can chopped tomatoes
  • 2 garlic cloves peeled and chopped
  • 2 tbsp vegetable ghee or oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 fresh green chilli seeded and chopped, or use 1 tsp minced chilli (from ajar)
  • 1/2 tsp ground turmeric
  • 1 tbsp lemon juice
  • salt
  • 1/2 pint skimmed milk
  • 2 tbsp chopped fresh coriander cilantro
  • yogurt to serve

Instructions

  • Place the lentils in a sieve and wash well under cold running water. Drain and place in a large saucepan with 850 ml (1 1/2 pints) 3 1/2 cups of the vegetable stock, the carrots, onions, tomatoes and garlic. Bring the mixture to the boil, reduce the heat, cover and simmer for 30 minutes.
  • Meanwhile, heat the ghee or oil in a small pan, add the cumin, coriander, chilli and turmeric and fry gently for 1 minute.
  • Remove from the heat and stir in the lemon juice and salt to taste.
  • Puree the soup in batches in a blender or food processor. Return the
  • soup to the saucepan, add the spice mixture and the remaining 300 ml (1/2 pint) 1 1/4 cups stock or water and simmer for 10 minutes.
  • Add the milk to the soup and adjust the seasoning according to taste.
  • Stir in the chopped coriander (cilantro) and reheat gently. Serve hot, with a swirl of yogurt.
Calories: 283 kcal
Carbohydrates: 43 g
Protein: 12 g
Fat: 8g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 1 mg
Sodium: 1164 mg
Potassium: 902 mg
Fiber: 14 g
Sugar: 14 g
Vitamin A: 14941 IU
Vitamin C: 20 mg
Calcium: 162 mg
Iron: 4 mg
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