Estimated Nutrition (whole recipe, rough)
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
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 large onion, chopped
- 4 carrots, chopped
- 1 red pepper, deseeded and chopped
- 900ml reduced-salt vegetable stock
- 50g dried red lentils
- quarter teaspoon ground ginger (optional)
- 4 tablespoons low-fat natural yoghurt
- pinch of ground black pepper
Directions
Put the carrots, onion, red pepper, lentils and ginger (if using) into a large saucepan. Add the stock and bring to the boil. Once boiling, reduce the heat simmer, partially covered, for 25 minutes, until the vegetables and lentils are tender. Information: To make the soup even more economical, use 500g of carrots and leave out the red pepper. In general, soup is a great way to use up any old or leftover veg, like potatoes, tomatoes, sweet potato or butternut squash.
Blend the soup using a hand-held stick blender, or a liquidiser or food processor if you have one. Season to taste with pepper.
Ladle the soup into 4 bowls and swirl the yoghurt on top. Garnish with some extra black pepper and chopped chives (if using), and serve with wholemeal rolls, if you like. Information: Cool the soup and store in a covered container for up to 3 days, or freeze for up to 3 months.