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–+ servings
Spicy Lentil and Tomato Soup

Spicy Lentil and Tomato Soup

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A flavorful and warming soup, combining lentils, tomatoes, and a kick of spice.
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Details
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Soup or Stew
Servings 4 adults
Calories 201
Cuisine International
Taste Savory, Spicy
Occasion Family dinner
Difficulty Level Intermediate
Cooking Method Boiled
Cost $
Diet Diabetic, Hindu, Lacto-Vegetarian, Lactose-free, Low Calorie, Low Fat, Low Lactose, Mediterranean, Ovo-Vegetarian, Pescetarian, Vegetarian
Intolerance Gluten, Soy, Sulfite, Wheat
Health Tag High-fiber, Vegetables

Equipment

  • Saucepan
  • Wooden spoon
  • Chopping board
  • Chopping knife
  • Measuring cup
  • Vegetable peeler
  • Hand blender optional
  • Stove

Ingredients
 
 

  • 1 medium-sized onion
  • 1 clove garlic
  • 1-2 sticks celery
  • 2 carrots
  • 1 leek
  • 2 large tomatoes fresh or 1 tin of chopped tomatoes
  • 10 ml vegetable oil
  • 1/4 tsp chilli powder
  • 140 g red lentils split
  • 850 ml water bring to boil
  • 1 vegetable stock cube Low-salt, chicken instead of vegetable is possbile too, dissolve in 850 ml of boiling water
  • 1 tbsp parsley fresh or 1 tsp of dried parsley

Instructions
 

  • Peel and chop the onion and garlic.
  • Wash, peel and chop the celery, carrots and leek.
  • Chop the tomatoes.
  • Heat the oil and gently fry the chopped garlic, onion, celery, carrots and leek until softened.
  • Add the chilli powder and stir in the lentils.
  • Stir in the tomatoes.
  • Pour the stock over the vegetables and lentils.
  • Simmer for 15 to 20 minutes until the lentils are tender.
  • Add the parsley.
  • Blend if desired.
  • Serve and enjoy.

Notes

Pair with naan bread or a side salad for a complete meal.
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Nutrition per Serving

Calories: 201kcalCarbohydrates: 34gProtein: 11gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.01gSodium: 44mgPotassium: 765mgFiber: 14gSugar: 7gVitamin A: 6405IUVitamin C: 22mgCalcium: 65mgIron: 4mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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