Spicy Lentil Soup
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