Tamarind Lentil Soup

Tamarind Lentil Soup

Blood Sugar: 3Servings: 6Preparation Time: 20minMeal Category: Lunch
Micronutrients:Vitamin ACalciumMagnesium

Macronutrients per 100g

Energy
32kcal
Sugar
2g
Fat
1g
Fiber
1g
Sat fat
0g
Protein
1g
Carbs
5g
Sodium
221mg

Ingredients

1 tbsp Extra virgin olive oil, 1 finely chopped Brown onion, 1 crushed Garlic clove, 10g / 0.35oz grated Ginger, 1 finely chopped Lemongrass stem, 2 finely diced Celery stalks, 1 finely diced Carrot, 10 Curry leaves, 1 tsp Ground turmeric, 2 tsp Ground coriander, 2 tsp Ground cumin, 2 finely chopped Kaffir lime leaves, 1 tbsp chopped Flat-leaf parsley leaves, 1.5 tbsp Tamarind paste, 200g / 7.05oz rinsed Lentil soup mix, 310g / 10.93oz finely diced Pumpkin, 1l / 33.81fl oz Salt-reduced vegetable stock, 2 tbsp Mint leaves

Preparation

1. Heat 1 tbsp extra virgin olive oil in a large saucepan over medium heat. 2. Sauté 1 finely chopped brown onion, 1 crushed garlic clove, 10g grated ginger, 1 finely chopped lemongrass stem, 2 finely diced celery stalks, and 1 finely diced carrot for 2-3 minutes until softened but not browned. 3. Add 10 curry leaves, 1 tsp ground turmeric, 2 tsp ground coriander, 2 tsp ground cumin, 2 finely chopped kaffir lime leaves, and 1 tbsp chopped flat-leaf parsley leaves. Cook, stirring, for 2 minutes until fragrant. 4. Stir in 1.5 tbsp tamarind paste. 5. Stir in 200g rinsed lentil soup mix and 310g finely diced pumpkin, then pour in 1l salt-reduced vegetable stock and 500ml water. 6. Simmer the soup for at least 40 minutes. 7. Just before serving, season with salt and freshly ground black pepper and top with 2 tbsp mint leaves.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
11% of RDI
Vitamin C
5% of RDI
Omega 3
0% of RDI
Vitamin A
89% of RDI
Calcium
21% of RDI
Folate
10% of RDI

Good to know

If the lemongrass is woody, blitz it in a food processor. Replace kaffir lime leaves with juice of 1 lime. Top soup with a dollop of natural or Greek-style yoghurt.

How to Prepare

1. Heat 1 tbsp extra virgin olive oil in a large saucepan over medium heat. 2. Sauté 1 finely chopped brown onion, 1 crushed garlic clove, 10g grated ginger, 1 finely chopped lemongrass stem, 2 finely diced celery stalks, and 1 finely diced carrot for 2-3 minutes until softened but not browned. 3. Add 10 curry leaves, 1 tsp ground turmeric, 2 tsp ground coriander, 2 tsp ground cumin, 2 finely chopped kaffir lime leaves, and 1 tbsp chopped flat-leaf parsley leaves. Cook, stirring, for 2 minutes until fragrant. 4. Stir in 1.5 tbsp tamarind paste. 5. Stir in 200g rinsed lentil soup mix and 310g finely diced pumpkin, then pour in 1l salt-reduced vegetable stock and 500ml water. 6. Simmer the soup for at least 40 minutes. 7. Just before serving, season with salt and freshly ground black pepper and top with 2 tbsp mint leaves.

Good to Know

If the lemongrass is woody, blitz it in a food processor. Replace kaffir lime leaves with juice of 1 lime. Top soup with a dollop of natural or Greek-style yoghurt.

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