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
SERVES 4
TIME TO MAKE 1 - 2 hours
MEAL TYPE Lunch

Method

  1. In a food processor, mince garlic, tomato paste, coconut, curry powder, and seeds to make a paste.
  2. 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.
  3. Stir in stock, water, tomatoes and barley. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes.
  4. 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.
  5. Stir in coconut cream and then divide between bowls. Top with chopped coriander and fresh basil if desired. 

 

Recipe thanks to McKenzie’

  • 4 clove
    garlic
  • 2 tbsp
    tomato paste, reduced-salt
  • 4 tsp
    coconut, desiccated
  • 4 tbsp
    curry powder
  • 2 tsp
    cumin seeds
  • 2 tsp
    mustard seeds
  • 2 tsp
    coriander seeds
  • brown onions, chopped
  • vegetable stock, reduced-salt
  • boiling water
  • 800 g
    diced tomatoes
  • ½ cup
    McKenzie’s Pearl Barley, washed
  • 1⅔ cups
    McKenzie’s Red Lentils, rinsed
  • 120 ml
    coconut cream, reduced fat
  • coriander leaves, chopped
  •  
    Fresh basil, for garnish
Per serve
  • Energy
    2359kJ
  • Total Fat
    4.9g
  • Total Carbohydrate
    78g
  • Dietary Fibre
    14.2g
  • Sodium
    442mg

Method

  1. In a food processor, mince garlic, tomato paste, coconut, curry powder, and seeds to make a paste.
  2. 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.
  3. Stir in stock, water, tomatoes and barley. Cover and bring to the boil. Reduce heat to low and simmer for 20 minutes.
  4. 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.
  5. Stir in coconut cream and then divide between bowls. Top with chopped coriander and fresh basil if desired. 

 

Recipe thanks to McKenzie’