By Frankie
Smoky lentil massala soup
7 steps
Prep:15minCook:40min
A thick tasty spiced soup with a warming smoked flavour.
Updated at: Thu, 17 Aug 2023 01:45:54 GMT
Nutrition balance score
Good
Glycemic Index
33
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories312.7 kcal (16%)
Total Fat16.5 g (24%)
Carbs33.1 g (13%)
Sugars4.7 g (5%)
Protein11.6 g (23%)
Sodium56.5 mg (3%)
Fiber6.4 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 tablespoonsunflower oil
150gred lentils
1low salt vegetable stock cube
1onion
peeled and finely diced
1clove garlic
minced
2 tspsmoked paprika
1 tspgaram massala
1carrot
peeled and finely diced
200mlcoconut milk
1 stickcelery
finely diced
1 tspdried chilli flakes
more or less to taste
1 tspnatural low fat yogurt
optional
coriander
optional
Instructions
Step 1
Heat the oil in a large saucepan over a medium heat.
Step 2
Add the finely diced onion, celery and carrot and minced garlic and fry for 5 minutes until the vegetables start to soften.
Step 3
Add the paprika, chilli (if using) and garam massala to the pan and stir, then continue to fry on a low heat for 3-4 minutes.
Step 4
Make up the stock in a jug using the stock cube and 1 litre of boiling water.
Step 5
Pour the stock carefully into the saucepan and stir, then add the red lentils and stir again. Put the lid on the pan and leave to simmer on a low heat for 20 minutes.
Step 6
Add the coconut milk to the pan , stir and cover . Simmer for another 10 minutes on a low heat.
Step 7
Serve as a chunky soup or if a smooth soup is preferred whizz with a stick blender. Serve with chapatti or plain naan bread and garnish with yogurt and chopped coriander to taste.
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