BBC Food - Recipes

Red lentil soup
 

Preparation time:  30 mins to 1 hour     

Cooking time:  30 mins to 1 hour

Serves 6   Hearty, filling and comforting - Antony Worrall Thompson's healthy and low fat soup is perfect for a cold winter's evening.   Each serving provides 347kcal, 8g protein, 28g carbohydrate (of which 15g sugars), 21g fat (of which 15g saturates), 9g fibre and 1.9g salt.

Ingredients

• 55g/2oz unsalted butter
• 1½ tbsp grated fresh ginger
• ¼ tsp each ground allspice, ground cumin & chilli powder
• ½ tsp each curry powder and ground coriander
• 2 onions finely chopped
• 1 parsnip, chopped
• 1 stick celery

• 1kg/2¼lb carrots, sliced
• 85g/3oz split red lentils, rinsed
• 25g/1oz long-grain rice
• 1.7 litres/3 pints vegetable stock
• 400ml/14fl oz tin coconut milk
• 2 tbsp fresh lime juice
• 3 tbsp chopped coriander

Method

1. Melt the butter in a heavy-based pan and add the ginger, allspice, cumin, chilli powder, curry powder, and ground coriander.

2. Cook over a low heat for three minutes, stirring continuously. Add the vegetables, stir to combine, and cook for a further eight minutes. Stir in the lentils and rice before adding the stock. Bring to the boil and simmer for 30 minutes or until the vegetables are tender and the lentils have started to break down.

3. Blend the soup in a liquidiser or food processor until smooth. Return to the heat and add the coconut milk, lime juice, and coriander. Heat through but do not let it boil again. Serve immediately.