Spicy Tomato And Lentil Soup -

Spicy Tomato And Lentil Soup

Ingredients

15ml/1 tbsp sunflower oil
1 onion, finely chopped
1-2 garlic cloves, crushed
2.5cm/1in piece fresh root ginger, peeled and finely chopped
5ml/1 tsp cumin seeds, crushed
450g/1lb ripe tomatoes, peeled, seeded and chopped
115g/4oz/½ cup red split lentils
1.2 litres/2 pints/5 cups vegetable or chicken stock
15ml/1 tbsp tomato purée
Salt and black pepper
Low fat natural yogurt and chopped fresh parsley, to garnish (optional)

Details

Serves: 4

Method

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

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

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

Purée the soup in a blender or food processor. Return to the clean pan and reheat gently. Serve in heated bowls. If liked, garnish each portion with a swirl of yogurt and a little chopped parsley.

NUTRITION NOTES Per portion:- Energy 165Kcals/695kj, Fat 4g, Saturated Fat 0.5g, Cholesterol 0

Related food category:

• Soup