Curried red lentil soup
This spicy soup is a filling lunch option that is full of fibre and protein from the lentils. The addition of the Scotch bonnet packs an extra punch of heat.
Each serving provides 421 kcal, 15g protein, 57g carbohydrates (of which 16g sugars), 8.3g fibre, 0.34g salt.
Ingredients
- 1 tbsp coconut or olive oil
- 1 large onion, chopped
- 2 garlic cloves, crushed
- 30g/1oz fresh root ginger, peeled and grated
- 1 red Scotch bonnet chilli (or a milder red chilli if you prefer), seeds removed and finely chopped
- 2 tsp garam masala or curry powder
- 25g/1oz tomato purée
- 1 x 400g tin reduced-fat coconut milk
- 150g/5½oz red split lentils
- 2 sweet potatoes, scrubbed and cut into 2cm/¾in cubes
- 1 red pepper, seeds removed and cut into 2cm/¾in chunks
- 200g/7oz baby leaf spinach
- pinch salt
Method
Heat the oil in a large saucepan, add the onion and fry gently for 5–6 minutes until soft. Add the garlic, ginger, chilli and garam masala, fry for 1 minute and then stir in the tomato purée. Fry for 1 minute then pour in the coconut milk and 1 litre/1¾ pints water. Stir in the lentils, sweet potato and pepper, bring to the boil and then reduce the heat to a gentle simmer.
Cover the pan with a lid and cook for 20 minutes until the lentils and sweet potato are soft, but still holding their shape. Stir in the spinach, a handful at a time, until wilted. Remove the pan from the heat and season with the salt. Serve in warmed bowls.
Recipe Tips
It’s easy to double the quantities in this recipe if you want to make a large batch.
Don’t bother peeling the sweet potatoes – it’s a faff and the skins are packed with fibre.