A Soup-erb Healthy Hearty Soup.
October and I’m still making soup? I know, unusual for Queensland, but Sunday saw a cool change and some tired parents wanting a day in, so soup it was. This Spicy Tomato Lentil Soup is one of our stand by weekend meals. Quick and easy to make, it really is not much more effort than making a toastie, but far more filling and dare I say healthy? Some crusty bread would round this into a Sunday Supper, and using vegetable stock easily makes this suitable for our vego friends.
A friend recently asked if I could add in nutritional information about the recipes. The answer is, in short, no. Well, I could run the info through a program, but without a nutrition background, I don’t feel comfortable with how accurate that might be. PLUS, there are a lot of options, and I have to make enough choices in my life right now. Will keep trying to find something reliable, but safe to say I usually give you a shout out that things are not “everyday” (ie full of cream and butter). Happy to go out on a limb here and say this Spicy Tomato Lentil Soup IS good for you! Lentils are a great source of protein and fibre. Red lentils cook quickly and do not require soaking, although I do give mine a rinse first and pick out any that are less than perfect.
Start by finely dicing an onion and a clove or two of garlic.
I know that I said this was a quickie recipe, but take some time here unless you want to call your soup “rustic”. Heat a little oil in a large saucepan and cook onion for a few minutes, until transparent. Add in garlic and spices, and stand back and take a deep breath – mmm. Cook for a few minutes (it will be quite dry, so keep stirring so that it doesn’t catch on the bottom).
Stir in stock, lentils and a tin of diced tomatoes. Bring to the boil, then reduce heat and simmer for 10-15 minutes until lentils are tender. This is a thick soup, so I usually add in an extra cup of water from swilling the last of the tomatoes from the tin.
Now you are ready to serve.
See how wonderfully thick this is? Making myself hungry! For some freshness, serve with yoghurt and chopped coriander or mint – we had both on the weekend – yum! As I said, this is a thick soup, and if there are any leftovers (not in this house!!) just add in some extra stock or water when reheating.
- 1 tbs olive oil
- 1-2 cloves garlic
- 1 large onion, finely diced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 cup red lentils
- 400g tin diced or crushed tomatoes
- 3 cups of stock - vegetable or chicken
- salt and pepper to taste
- plain yoghurt to serve
- fresh coriander or mint to serve
- Heat oil in large saucepan and cook onion until clear - about 4 minutes.
- Add garlic and spices and cook for a further minute.
- Stir in stock, tomatoes and lentil and bring to the boil. Reduce heat and simmer for 10-15 minutes until lentils are tender.
- Serve topped with a dollop of yoghurt and chopped coriander or mint
This is a thick soup. An extra ½ cup water may be added