593

Spiced lentil soup

  • serves 4
  • Easy

This quick and easy soup is low fat and ready in just 30 minutes. Fry some bacon pieces to sprinkle on top, or add a tin of chickpeas with the veg for a more rustic feel.

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Ingredients

  • oil for frying
  • ginger a small piece, peeled and grated
  • cumin seeds 1 tsp
  • chilli flakes a pinch
  • onion 1, finely chopped
  • carrots 2 large, peeled and grated
  • red lentils 150g
  • vegetable stock fresh, cube or concentrate made up to 1 litre
  • lime 1, juiced to taste
  • coriander a small bunch of leaves

Method

  • Step 1

    Heat 1 tbsp oil in a large pan and fry the ginger and spices for a couple of minutes. 

  • Step 2

    Add the vegetables and cook for 5 minutes more then add the lentils and stock.

  • Step 3

    Bring to the boil and simmer for 15 minutes, stirring occasionally until the lentils are tender. Blend until smooth or leave chunky.

  • Step 4

    Stir through a squeeze of lime juice and serve sprinkled with coriander.

Nutritional Information

  • Kcals 198
  • Carbs 31.4g
  • Protein 11g
  • Fat 4g
  • Salt 0.4g
  • Saturates 0.4g
  • Fibre 5g
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