Spiced lentil & ginger soup
Lentils are a great base for a soup as they're low fat and help you feel fuller for longer
Difficulty and servings
Serves 6
Preparation and cooking times
Ready in 1 hr
Vegetarian, Low-fat
- Heat 1 tbsp oil in a large non-stick saucepan and fry the onion, carrot and celery for 5 minutes. Add the garlic, ginger and chilli and cook for 2 minutes more.
- Stir in the curry powder and 4 tbsp cold water. Cook for 2 minutes, stirring constantly. Tip the lentils and tomatoes into the pan. Refill the tomato tin three times with cold water and pour into the saucepan.
- Season then bring to the boil. Simmer for 30-40 minutes until the lentils are very tender and the soup is thickened. Serve topped with a swirl of low-fat natural yoghurt.
PER SERVING
74 kcalories, protein 3.3g, carbohydrate 10.0g, fat 2.3 g, saturated fat 0.3g, fibre 2.1g, salt 0.1 g
Recipe from olive magazine, February 2012.
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http://www.bbcgoodfood.com/recipes/1931642/
http://www.bbcgoodfood.com/recipes/1931642/
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Ingredients
- olive oil
- 1 medium onion , finely chopped
- 1 large carrot , peeled and diced
- 2 sticks celery , diced
- 2 garlic cloves , crushed
- 25.0g ginger , peeled and grated
- 1 red chilli , finely sliced
- 1.0 tbsp medium curry powder
- 150.0g red lentils , rinsed
- 400g tin chopped tomatoes
- 2.0 tbsp low-fat natural yogurt , to serve
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Difficulty and servings
Serves 6
Preparation and cooking times
Ready in 1 hr
Vegetarian, Low-fat
Ingredients
- olive oil
- 1 medium onion , finely chopped
- 1 large carrot , peeled and diced
- 2 sticks celery , diced
- 2 garlic cloves , crushed
- 25.0g ginger , peeled and grated
- 1 red chilli , finely sliced
- 1.0 tbsp medium curry powder
- 150.0g red lentils , rinsed
- 400g tin chopped tomatoes
- 2.0 tbsp low-fat natural yogurt , to serve
PER SERVING
74 kcalories, protein 3.3g, carbohydrate 10.0g, fat 2.3 g, saturated fat 0.3g, fibre 2.1g, salt 0.1 g
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11 February 2012
Jan Reid rated and commented on this recipe
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15 April 2012
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08 May 2012
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