Estimated Nutrition (whole recipe, rough)
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Fenugreek | not in our table | 0 |
| Seed | 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
- Water
- 200g/7oz dry Lentils
- 1/2 teasp Fenugreek Seeds
- 1/2 teasp Mustard Seeds
- 1.1L/40fl.oz. Strong Vegetable Stock
- 2 tbsp Vegetable Oil
- 4 Garlic Cloves, chopped
- 1 Large Onion, chopped
- 1/2 teasp crushed dried Chilies
- 2 Carrots, chopped
- 2 Sticks of Celery, chopped
- 1 teasp Salt
- ½ teasp Ground Turmeric
- ½ teasp Curry Powder
- 1 tbsp Soy Sauce
Directions
Place the lentils, fenugreek seeds and mustard seeds in a large saucepan, cover with 5cm/2-inches of water and leave to soak for about 1 hour until softened. Drain and rinse well in fresh cold water.
Return the lentil mixture to the rinsed out saucepan, add the stock, bring to the boil stirring then reduce the heat, partially cover and simmer for about 30 minutes or until the lentils are soft.
Meanwhile, heat the oil in a frying pan, add the garlic and onions and cook over a medium high heat, stirring, for about 5 minutes until lightly browned.
Add onion mixture, crushed chili, carrots and celery to the lentils, mix well and continue to cook for a further 15 minutes or until carrots are tender.
Allow the soup to cool a little then transfer to a food processor and process until pureed. You will probably have to do this in batches.
Return the soup to the saucepan together with the salt, turmeric, curry powder and soy sauce. Mix well and simmer for 5 minutes. Serve hot.
Category:Fijian Recipes
Category:Fijian Soups