Wednesday 27 February 2013

Posted by Judie on Wednesday 27 February 2013
A tangy soup, great served with some yoghurt.   

Serves 4
  • 15ml / 1tbsp sunflower oil
  • 1 onion, finely chopped
  • 1-2 garlic cloves, crushed
  • 2.5cm / 1 inch piece of fresh ginger, peeled and finely chopped
  • 5ml / 1 tsp cumin seed, crushed
  • 450g ripe tomatoes, peeled, seeded and chopped
  • 115g / 1/3 cup red split lentils
  • 1.2 lts / 5 cups vegetable or chicken stock
  • 15ml / 1 tbsp tomato puree
  • salt and ground black pepper
  • low-fat natural yoghurt and chopped fresh parsley to garnish (optional)

Heat the sunflower oil in a large heavy-based saucepan and cook the chopped onion gently for about 5 minutes until softened. 

Stir in the garlic, ginger and cumin, followed by the tomatoes and lentils. Cook over low heat for a further 3-4 minutes. 

Stir in the stock and tomato puree. Bring to the boil, then lower the heat and simmer gently for about 30 minutes, until the lentils are soft. Season to taste with the salt and pepper. 

Puree the soup in a blender or food processor. Return to the clean pan and reheat gently. Serve in heated bowls. Garnish each portion with a swirl of yoghurt, if liked, and sprinkle over a little chopped parsley.    

Nutrition Facts:
Calories (kcal): 165
Fat: 4g
Cholesterol: 0mg
Saturated Fat: 0.5g
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