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Spicy Tomato and Lentil Soup
  • large brown onion, chopped finely
  • 1 large carrot, chopped into 2cm sized pieces
  • 1 stick celery, sliced thinly
  • 1 tablespoon olive oil
  • 1 tablespoon mild curry paste
  • 2 cups (or 1 x 500ml tetra pack) of chicken or vegetable stock
  • 1 cup water
  • 100g red lentils, rinsed and drained
  • 1 x 800g can of tomatoes, diced or chopped
  • 1 tablespoon tomato paste
  • 1 teaspoon dried herbs (parsley, basil or mixed herbs)
  • black pepper, to taste
  • 1/4 cup low-fat plain yoghurt
  1. Heat oil in saucepan. Stir in curry paste.
  2. Add onion, carrot and celery and cook for 5 minutes over medium heat until vegetables soften.
  3. Add stock, water, lentils, tomatoes, tomato paste and herbs and bring to boil. Reduce the heat, cover and simmer for 20 minutes.
  4. Season with black pepper. Serve with yoghurt.

Storage Suggestions

Refrigerate for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Large saucepan
  • Chopping board
  • Large knife

Nutrition Information

470g Quantity per serving Quantity per 100g
Energy 710kJ 151kJ
Protein 6.1g 1.3g
Fat, total 6.7g 1.5g
— Saturated 1.4g 0.3g
Carbohydrate 16.7g 3.5g
— Sugars 11.6g 2.5g
Fibre 6.9g 1.5g
Sodium 903mg 191mg