February 09, 2010

Spicy Red Lentil Soup

Preparation time:15 minutes
Total cooking time:35 minutes
Serves 4-6


2 tbsp oil
1 medium onion,finely chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder
2 garlic cloves,crushed
500g (1lb 2oz) red lentils
1.25-1.5litres(5-6cups) vegetable stock
Salt to taste
90g(1/3cup) thick plain yoghurt

1.Heat the oil in a heavy-based pan.Cook the onions over medium heat until soft.Stir in the spices and garlic for a minute.
2.Add the lentils,stirring to coat well with the spices.Pour in the stock and stir well.Bring to the boil,then reduce the heat and simmer,partially covered with a loose-fitting lid,for 30 minutes.Finally add salt.
3.Add a little more vegetable stock if you prefer a thinner soup and serve with a dollop of yoghurt on top.


Protein20g;Fat 9g;Carbohydrate 30g;Dietary Fibre 12g;
Cholestrol 2mg;1219kJ(290cal)


STORAGE TIME:This soup will keep for 1 day in fridge,but becomes quite thick on standing-thin it down with stock or water
NOTE:Red lentils do not need soaking prior to cooking.

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