Red lentil soup

Nutritional content per serve

Energy: 212 calories | Protein: 13g | Total fat: 4 g | Carbohydrate: 35 g | Sugar: 1 g | Sodium 482 mg | Serves: 4-6 | Total time: 45 mins

*Approx. values from Xyris Foodworks software per serve

Ingredients:

• 1 cup red lentils
• 4 cups water
• 2 tsp safflower oil
• 1 tsp cumin seeds
• 1 tsp black mustard seeds
• 1 pinch hing/asafoetida or onion powder*
• 5 curry leaves, fresh or dried
• 1 small handful coriander leaves, chopped
• ½ tsp turmeric
• 1 tsp garam masala powder
• A pinch of salt, to taste
  
  

Directions:

1. Wash the lentils twice and soak overnight in plenty of water.
2. Drain and add the lentils together with 3 cups of water to a soup pot and bring to the boil. Cook on medium heat, uncovered for 30 minutes
3. Stir beans occasionally to prevent sticking. If needed, add 1 more cup of water and continue to cook for another 15-20 minutes or until lentils are tender. Set aside.
4. Heat the oil in a small pan or frying pan until medium hot, then add mustard seeds, cumin seeds and onion powder.
5. When the seeds start to pop, add curry leaves, coriander, turmeric and masala powder. Mix quickly, stirring the spice mixture into the soup. Add salt for taste.
6. Add some or all of the last cup of water, depending on how thick you want the soup.
7. Bring to the boil for 2 minutes and serve with basmati rice and chapati or bread.

Note: Hing/asafoetida is an Ayuvedic spice used to aid digestion and gas. If you can’t find this spice in the supermarket, onion powder can be a good substitute.

All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.