Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Coriander | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tablespoon oil
- 1 onion, chopped
- 1 teaspoon coriander, ground
- 1/2 teaspoon cumin, ground
- 750 g kumara, chopped
- 1 cup red lentils
- 6 cups water
- 2 chicken stock cubes
- 1 tablespoon soy sauce
- yoghurt or sour cream, to serve
- =
Directions
Heat oil in pan, add onion, coriander and cumin; cook, stirring, until onion is soft. Add kumara, lentils, water and crumbled stock cubes.
Bring to the boil and simmer, covered, for about 30 minutes or until kumara is tender.
Blend soup, in batches, until pureed.
Return to pan, stir over heat until heat until hot. Stir in soy sauce. Serve with a dollop of sour cream or yoghurt. Cheers, Doreen Doreen Randal, Wanganui.