Green Lentil Soup
|Green lentils||8 Ounce (225 Gram, 1 Cup)|
|Olive oil||75 Milliliter|
|Onions||3 , finely chopped|
|Garlic||2 Clove (10 gm), thinly sliced|
|Cumin seeds||2 Teaspoon, crushed|
|Ground turmeric||1⁄4 Teaspoon|
|Chicken stock/Vegetable stock||1 Pint (600 Milliliter, 2 1/2 Cups)|
|Ground black pepper||To Taste|
|Roughly chopped coriander||30 Milliliter (2 Tablespoon, To Finish)|
1. Put the lentils in a saucepan and cover with cold water. Bring to the boil and boil rapidly for 10 minutes. Drain.
2. Hear 30 ml / 2 tbsp of the oil in a pan and fry two of the onions with the garlic:, cumin and turmeric lor 3 minutes, stirring. Add the lentils, stock and 600 ml / 1 pint / 2 1/2 cups water. Bring to the boil, reduce the heat, cover and simmer gently for 30 minutes, until the lentils are soft.
3. Fry the third onion in the remaining oil until golden.
4. Use a potato masher to lightly mash the lentils and make the soup pulpy. Reheat gently and season with salt and pepper to taste. Four the soup into bowls. Stir the fresh coriander into the fried onion and scatter over the soup. Serve with warm bread.
Calories 467 Calories from Fat 190
% Daily Value*
Total Fat 22 g33.1%
Saturated Fat 3.2 g15.8%
Trans Fat 0 g
Cholesterol 3.6 mg1.2%
Sodium 284.7 mg11.9%
Total Carbohydrates 50 g16.8%
Dietary Fiber 19.7 g78.8%
Sugars 7.6 g
Protein 20 g39.2%
Vitamin A 11.3% Vitamin C 22.4%
Calcium 9.4% Iron 38.2%
*Based on a 2000 Calorie diet