Cheap and cheerful red lentils are jazzed up with coconut milk and plenty of spices in this quick and warming soup recipe
Nutrition and extra info
- Gluten-free
- Vegetarian
- Vegan
Nutrition: per serving (3)
- kcal363
- fat20g
- saturates12g
- carbs31g
- sugars8g
- fibre6g
- protein11g
- salt0.2g
Ingredients
- 1 large onion, finely chopped
Onion
un-yunOnions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 2 fat garlic cloves, crushed
- 1 large carrot, finely chopped
Carrot
ka-rotThe carrot, with its distinctive bright orange colour, is one of the most versatile root…
- thumb-sized piece of ginger, peeled and finely chopped
Ginger
jin-jerMainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
- 2 tbsp oil, sunflower, rapeseed or groundnut all work well
- ½ tsp turmeric
Turmeric
term-er-ikTurmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…
- seeds from 10 cardamom pods
- 1 tsp cumin, seeds or ground
Cumin
q-minAn aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…
- 100g red lentils
- 400ml can light coconut milk
Coconut milk
ko-ko-nut mill-kCoconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…
- zest and juice 1 lemon
Lemon
le-monOval in shape with a pronouced bulge on one end, lemons are one of the most versatile…
- pinch of chilli flakes
- handful of parsley or coriander, chopped
Parsley
par-sleeOne of the most ubiquitous herbs in British cookery, parsley is also popular in European and…
Method
Put the onion, garlic, carrot and ginger into a saucepan, drizzle over the oil, and cook for a few mins to soften. Add the turmeric, cardamom and cumin. Stir well to combine, and cook gently for a few mins more, until the spices are aromatic.
Add the lentils to the pan. Pour over the coconut milk, fill the can with water and add this too. Bring to the boil, then reduce to a simmer for 15 mins until the lentils are soft and swollen but retain a little bite. Using a hand blender, pulse the soup until some is blended completely, leaving some larger vegetable chunks.
Zest the lemon straight into the pan, then squeeze the juice over the soup and stir through with a pinch of salt, chilli and finely chopped herbs. Ladle into bowls and sprinkle over a little more lemon zest, if you like.
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