Spicy red lentil soup
A delicious healthy soup recipe to have for lunch or dinner.
SERVES
4
TIME TO MAKE
1 - 2 hours
MEAL TYPE
Lunch
TIME TO MAKE
1 - 2 hours
MEAL TYPE
Lunch
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Method
- In a food processor, mince garlic, tomato paste, coconut, curry powder, and seeds to make a paste.
- Heat oil in a large saucepan over a medium-high heat. Add onion and cook stirring for 3-4 minutes until softened. Add paste and cook for another minute.
- Stir in stock, water, tomatoes and barley. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes.
- Add red lentils and simmer covered for 25 minutes or until barley is tender. Add more water if the soup appears to be too thick.
- Stir in coconut cream and then divide between bowls. Top with chopped coriander and fresh basil if desired.
Recipe thanks to McKenzie’
-
4 clovegarlic
-
2 tbsptomato paste, reduced-salt
-
4 tspcoconut, desiccated
-
4 tbspcurry powder
-
2 tspcumin seeds
-
2 tspmustard seeds
-
2 tspcoriander seeds
-
2brown onions, chopped
-
1vegetable stock, reduced-salt
-
1boiling water
-
800 gdiced tomatoes
-
½ cupMcKenzie’s Pearl Barley, washed
-
1⅔ cupsMcKenzie’s Red Lentils, rinsed
-
120 mlcoconut cream, reduced fat
-
1coriander leaves, chopped
-
Fresh basil, for garnish
Per serve
-
Energy2359kJ
-
Total Fat4.9g
-
Total Carbohydrate78g
-
Dietary Fibre14.2g
-
Sodium442mg
Method
- In a food processor, mince garlic, tomato paste, coconut, curry powder, and seeds to make a paste.
- Heat oil in a large saucepan over a medium-high heat. Add onion and cook stirring for 3-4 minutes until softened. Add paste and cook for another minute.
- Stir in stock, water, tomatoes and barley. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes.
- Add red lentils and simmer covered for 25 minutes or until barley is tender. Add more water if the soup appears to be too thick.
- Stir in coconut cream and then divide between bowls. Top with chopped coriander and fresh basil if desired.
Recipe thanks to McKenzie’
Ingredients
-
4 clovegarlic
-
2 tbsptomato paste, reduced-salt
-
4 tspcoconut, desiccated
-
4 tbspcurry powder
-
2 tspcumin seeds
-
2 tspmustard seeds
-
2 tspcoriander seeds
-
2brown onions, chopped
-
1vegetable stock, reduced-salt
-
1boiling water
-
800 gdiced tomatoes
-
½ cupMcKenzie’s Pearl Barley, washed
-
1⅔ cupsMcKenzie’s Red Lentils, rinsed
-
120 mlcoconut cream, reduced fat
-
1coriander leaves, chopped
-
Fresh basil, for garnish
Ingredients
-
4 clovegarlic
-
2 tbsptomato paste, reduced-salt
-
4 tspcoconut, desiccated
-
4 tbspcurry powder
-
2 tspcumin seeds
-
2 tspmustard seeds
-
2 tspcoriander seeds
-
2brown onions, chopped
-
1vegetable stock, reduced-salt
-
1boiling water
-
800 gdiced tomatoes
-
½ cupMcKenzie’s Pearl Barley, washed
-
1⅔ cupsMcKenzie’s Red Lentils, rinsed
-
120 mlcoconut cream, reduced fat
-
1coriander leaves, chopped
-
Fresh basil, for garnish
Nutrition Facts
Per serve
-
Energy2359kJ
-
Total Fat4.9g
-
Total Carbohydrate78g
-
Dietary Fibre14.2g
-
Sodium442mg
Method
- In a food processor, mince garlic, tomato paste, coconut, curry powder, and seeds to make a paste.
- Heat oil in a large saucepan over a medium-high heat. Add onion and cook stirring for 3-4 minutes until softened. Add paste and cook for another minute.
- Stir in stock, water, tomatoes and barley. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes.
- Add red lentils and simmer covered for 25 minutes or until barley is tender. Add more water if the soup appears to be too thick.
- Stir in coconut cream and then divide between bowls. Top with chopped coriander and fresh basil if desired.
Recipe thanks to McKenzie’