Ingredients

  • 250g dried red lentils
  • 1tbsp vegetable oil
  • 3 ripe tomatoes - roughly chopped
  • 2 carrots - peeled and diced
  • 5cm piece of ginger - peeled and grated
  • 2tsp turmeric
  • 2tsp garam masala
  • 1/2 white cabbage - shredded
  • 700ml vegetable stock
  • 400g (1 can) chickpeas, drained and rinsed - to serve
  • 10g fresh coriander leaves - to serve
  • 1tsp yellow mustard seeds - to serve
  • 4tbsp low fat (plant-based) yogurt - to serve

Method

  1. 1

    Add red lentils, stock, ginger, tomatoes, carrots 1 teaspoon of turmeric and 1 of garam masala to a pan. Cook for 20-30 minutes until lentils are completely tender and are starting to break down

  2. 2

    While the soup is cooking, heat 1tbsp oil in a frying pan and stir in mustard seeds. Fry until the seeds start to pop, then add the chickpeas and 1 teaspoon of tumeric and another of garam masala. Fry until the chickpeas are slightly crispy

  3. 3

    Add the white cabbage to the soup pot, cover and continue to cook for 2-3 minutes then blend. 

  4. 4

    To serve, divide the soup between 4 bowls, garnish with a dollop of yogurt, the golden chickpeas and a few coriander leaves. 

Nutritional Details

Each serving provides
  • Energy 2144kj 512kcal 26%
  • Fat 13.0g 19%
  • Saturates 4.5g 23%
  • Sugars 12.0g 13%
  • Salt 1.7g 28%

% of the Reference Intakes

Typical values per 100g: Energy 431kj/103kcal

Each serving provides

57.0g carbohydrate 22.7g fibre 29.3g protein Three of your 5 a day

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