eat:

Spiced lentil soup

A hearty dish perfect for a cozy meal and an excellent source of protein and fibre, making it both healthy and satisfying.
  • Preparation Time: 10 minutes
  • Cooking Time: 40 minutes
  • Total Time: 50 minutes
  • 200g red lentils
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 2 tablespoons olive oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander
  • 1/2 teaspoon chilli powder
  • 10 dried curry leaves
  • 1.2 litres vegetable stock
  • 400g can of chopped tomatoes
  • Salt and pepper to taste
  • Juice of 1 lemon
  • Fresh coriander leaves for garnish
  1. Preparation: Rinse the red lentils under cold water until the water runs clear. Set aside.
  2. Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the cumin seeds, mustard seeds, and dried curry leaves. Sauté for 1-2 minutes until the seeds start to pop.
  3. Cook Vegetables: Add the chopped onion, garlic, and ginger. Sauté until the onion becomes translucent. Then, add the diced carrot and celery and cook for another 5 minutes.
  4. Add Spices: Stir in the turmeric powder, ground coriander, and chilli powder. Cook for 1-2 minutes to release the flavours of the spices.
  5. Add Lentils and Tomatoes: Add the rinsed lentils and the can of chopped tomatoes to the pot. Stir well to combine.
  6. Simmer Soup: Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils and vegetables are tender.
  7. Season: Season the soup with salt and pepper to taste. Stir in the lemon juice.
  8. Serve: Ladle the soup into bowls and garnish with fresh coriander leaves. Serve hot with a side of crusty bread.

Per serving
  • Calories: 220
  • Protein: 10g
  • Carbohydrates: 35g
  • Fat: 5g
  • Fibre: 8g
  • Sugars: 7g
  • Sodium: 500mg

In this recipe:

This nutritious, delicious recipe is easy to follow and can be prepared in under an hour, making it ideal for a weeknight dinner.

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