Spicy Lentil Soup

spicy lentil soup

Spicy Lentil Soup

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Servings: 4
Calories: 246

Ingredients
 

  • 4 1/2 oz red lentils
  • 2 tsp vegetable oil
  • 1 large onion chopped finely
  • 2 garlic cloves crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 2 tbsp tomato puree paste
  • 1 3/4 pints Fresh Vegetable Stock
  • 12 oz can sweetcorn drained
  • salt and pepper

to serve

  • low-fat natural unsweetened yogurt
  • chopped fresh parsley
  • warmed pitta pocket bread

Instructions

  • Rinse the red lentils in cold water. Drain the lentils well and put to one side.
  • Heat the oil in a large non-stick saucepan and fry the onion and garlic gently until softened but not browned.
  • Stir in the cumin, coriander, garam masala, tomato puree (paste) and 4 tablespoons of the stock. Mix well and simmer gently for 2 minutes.
  • Add the lentils and pour in the remaining stock. Bring to the boil, reduce the heat and simmer, covered, for 1 hour until the lentils are tender and the soup thickened. Stir in the sweetcorn and heat through for 5 minutes. Season well.
  • Ladle into warmed soup bowls and top each with a spoonful of yogurt and a sprinkling of parsley. Serve with warmed pitta (pocket) bread.
Calories: 246 kcal
Carbohydrates: 44 g
Protein: 12 g
Fat: 4g
Saturated Fat: 1 g
Trans Fat: 1 g
Sodium: 835 mg
Potassium: 587 mg
Fiber: 13 g
Sugar: 8 g
Vitamin A: 725 IU
Vitamin C: 10 mg
Calcium: 39 mg
Iron: 3 mg
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