Spicy Tomato and Lentil Soup
|Sunflower oil||15 Milliliter (1 tbsp)|
|Onion||1 , finely chopped|
|Garlic||2 Clove (10 gm), crushed|
|Fresh ginger root||1 Inch, peeled and finely chopped|
|Cumin seeds||1 Teaspoon, crushed (5 ml)|
|Ripe tomatoes||1 Pound, peeled, seeded and chopped (450 g)|
|Red split lentils||4 Ounce (115 g, 1/2 cup)|
|Vegetable stock/Chicken stock||2 Pint (1.2 litres, 5 cups)|
|Tomato puree||15 Milliliter (1 tbsp)|
|Black pepper||To Taste|
1. Heat the sunflower oil in a large heavy-based saucepan and cook the chopped onion gently for 5 minutes until softened.
2. Stir in the garlic, ginger and cumin, followed by the tomatoes and lentils. Cook over a low heat for a further 3-4 minutes.
3. Stir in the stock and tomato puree. 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.
4. Puree 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.
Calories 185 Calories from Fat 41
% Daily Value*
Total Fat 5 g7.3%
Saturated Fat 0.65 g3.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 564 mg23.5%
Total Carbohydrates 29 g9.8%
Dietary Fiber 7.9 g31.8%
Sugars 4.7 g
Protein 8 g16%
Vitamin A 19.8% Vitamin C 30.5%
Calcium 7.4% Iron 16%
*Based on a 2000 Calorie diet