11310

Spiced lentil and ginger soup

  • serves 6
  • Easy

A delicious low-fat blend packed with iron - warm up with this easy flavoursome lentil soup with a spicy chilli kick. Lentils are a great low fat food that helps you feel fuller for longer.

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Ingredients

  • olive oil
  • onion 1 medium, finely chopped
  • carrot 1 large, peeled and diced
  • celery 2 sticks, diced
  • garlic 2 cloves, crushed
  • ginger 25g, peeled and grated
  • red chilli 1, finely sliced
  • medium curry powder 1 tbsp
  • red lentils 150g, rinsed
  • chopped tomatoes 400g tin
  • low-fat natural yoghurt 2 tbsp to serve 

Method

  • Step 1

    Heat 1 tbsp oil in a large non-stick saucepan and fry the onion, carrot and celery for 5 minutes. Add the garlic, ginger and chilli and cook for 2 minutes more.

  • Step 2

    Stir in the curry powder and 4 tbsp cold water. Cook for 2 minutes, stirring constantly. Tip the lentils and tomatoes into the pan. Refill the tomato tin three times with cold water and pour into the saucepan. 

  • Step 3

    Season then bring to the boil. Simmer for 30-40 minutes until the lentils are very tender and the soup is thickened. Serve topped with a swirl of low-fat natural yoghurt.

Nutritional Information

  • Kcals 74
  • Carbs 10g
  • Protein 3.3g
  • Fat 2.3g
  • Salt 0.1g
  • Fibre 2.1g
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