Tuesday, 11 October 2011

Spiced Lentil and Tomato Soup

This is a tastie, quick soup to make.  High in protein so great for vegetarians due to the lentils and nice accompanied with crusty home-made bread or naan.  This soup is good for a cholesterol diet due to the vegetable content of the tomatoes (which is actually a fruit), celery plus the spices.  This soup is a great way to start a Indian fusion meal and great to fill up crew before a main.  Plus when low on provisions this soup needs not many fresh ingredients.





Spiced Lentil and Tomato Soup

1 Tablespoon of extra virgin olive oil
1 large onion, finely chopped
2 cloves garlic, chopped or crushed
1/2 teaspoon of turmeric
1 teaspoon of ground ginger

1 cup of red lentils
1 - 2 teaspoons of red chilli powder
1 bay leaf
3 stalks of celery, sliced (organic is preferred, commercial celery is one of the highest vegetables for residue pesticides content).
3 cups reduced salt vegetable stock or chicken stock if you are not a vegetarian, G/F stock
3 cups of water

1 x 400g can of chopped tomatoes or fresh if in season skins removed
2 tablespoons reduced salt tomato paste
Freshly ground black pepper
1 tablespoon of chopped coriander plus leaves to garnish.
Natural yoghurt one dollop for each portion, if a vegan don't put this in!

Method

In a large saucepan heat the olive oil and add the onions and garlic, sweat off by placing a lid on the saucepan and cook over a moderate heat until soft. Remove the lid and add turmeric, ginger and chilli cook stirring the spices for 1 minute.

Add the washed lentils, bay leaf, celery, stock and water.  Bring this all to the boil and then reduce to a simmer for 25 minutes or until the lentils become soft.  Remove the bay leaf.

Stir the tomatoes, paste, coriander, seasoning plus black pepper into the soup.  Serve hot with crusty bread or naan.  Garnish with coriander leaves and a dollop of natural yoghurt.

Serves 6

Spiced Lentil and Tomato Soup

No comments:

Post a Comment