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Red lentil and vegetable soup

Red

Serves 8

  • 5 medium carrots, chopped
  • 2 red onions, chopped
  • 3 red peppers, chopped
  • 5 cloves garlic, chopped
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 1/2 teaspoon ground turmeric
  • Pinch of ground cayenne pepper
  • 1 teaspoon Tabasco sauce
  • 1 teaspoon Worcestershire sauce
  • 300ml unsalted vegetable stock
  • 250g red lentils
  • 1.5 litres water
  • 4 tablespoons chopped coriander

Combine the carrots, onions, red peppers, garlic, spices and sauces in a pot with the stock. Bring to the boil and simmer for 15 minutes until vegetables are tender. Remove from the heat and puree.

Place the lentils and water in a large pan. Bring to the boil and simmer for 25 minutes or until the lentils are tender. Add the pureed vegetable mixture to the lentils.

If necessary, season with salt and pepper. Stir through the chopped coriander. Serve with a spoon of low fat, plain, unsweetened yoghurt.

Nutrition Information: per serve
KJ 501 Cal 119 Fat(g) less than 1 Fibre(g) 5 Carbohydrate(g) 20

Updated recipe section funded by the Diabetes Foundation.

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