麻豆社

Spiced Red Lentil Soup

1tbsp Summer harvest rapeseed oil

1 medium onion finely chopped

1 large carrot finely chopped

2 sticks celery chopped

2 garlic cloves crushed

1 knob of ginger peeled & grated

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1 red chilli thinly sliced no seeds

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1tsp curry powder

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150gr red lentils rinsed

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400gr tin chopped tomatoes

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2 tbsp low fat yoghurt to serve also 1 tbsp toasted cumin seeds

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1.Toast the cumin seed in the dry pan first & then set aside

2.Heat 1 tbsp oil in a large non-stick saucepan and fry the onion, carrot and celery for 2 minutes. Add the garlic, ginger and chilli and cook for 1 minute more.

3.Stir in the curry powder and 4 tbsp cold water. Cook for 2 minutes, stirring constantly. Tip the lentils and tomatoes into the pan. Refill the tomato tin three times with cold water and pour into the saucepan.

4.Season then bring to the boil. Simmer for 20-30 minutes until the lentils are very tender and the soup is thickened. Either serve chunky or blitz with a hand blender to make the soup smooth

5.Serve topped with a swirl of low-fat natural yoghurt & sprinkle the seeds over and a slice of warm Nan bread

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