Lentil and tomato soup with garam masala recipe

  • Serves 4
  • 20 mins to prepare and 45 mins to cook
  • 352 calories / serving
  • Healthy
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167910 HERO

Heat 30ml of the olive oil in a large saucepan over a moderate heat. Sweat the onion for 4-5 minutes, stirring occasionally, until softened. Add the garlic, cook for 1 minute, then add the cumin and garam masala. Stir well and cook for 1-2 minutes over a reduced heat, then stir in the passata, mixing well.

Add the lentils at this point, then cover with the stock. Increase the heat and bring to a vigorous boil. Boil for 5 minutes, then reduce to a simmer for 20-25 minutes. Remove from the heat and puree using a stick blender until smooth. Return to the heat, adjust the seasoning and stir in the cream, keeping the soup over a low heat.

Meanwhile heat the remaining olive oil in a frying pan over a moderate heat and toast the rye bread for 2-3 minutes, tossing occasionally until golden and crispy. Drain on kitchen paper. Ladle the soup into serving bowls and garnish with the croutons and a few split lentils if using.

  • Ingredients

  • 400ml passata
  • 1 onion, finely chopped
  • For the sauce

  • 2 cloves garlic, minced
  • 250g red split lentils
  • 1tsp ground cumin
  • 2tsp garam masala
  • 1.2l vegetable stock
  • salt
  • pepper
  • 50ml single cream
  • 1 slice rye bread, cut into large croutons
  • 200g green lentils
  • Energy 1490kj 352kcal 18%
  • Fat 6g 8%
  • Saturates 3g 13%
  • Sugars 11g 12%
  • Salt 3.6g 60%

of the reference intake
Carbohydrate 56.8g Protein 21.3g Fibre 9.3g


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