Red lentil & Chili Soup

May 12, 2010 at 5:18 am Leave a comment

  • 2 tsp cumin seeds
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • red onion , chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomatoes , whole or chopped
  • small bunch coriander , roughly chopped (save a few leaves, to serve)
  • 4 tbsp 0% Greek yogurt , to serve


  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
  2. Add the oil and onion, and cook for 5 mins.
  3. Stir in the lentils, stock and tomatoes, then bring to the boil.
  4. Simmer for 15 mins until the lentils have softened.
  5. Whizz the soup with a stick blender or in a food processor until it is a rough purée and pour back into the pan.
  6. Heat gently, season well and stir in the coriander.
  7. Finish with a dollop of yogurt and coriander leaves.

Nutritional Value

222 kilo calories

protein 13g

carbohydrate 33g

fat 5 g

saturated fat 0g

fibre 6g

sugar 6g

salt 0.87 g

Entry filed under: Uncategorized.

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