Spicy Winter Dhal Soup
Serves 4
Ingredients:
spray oil
2 onions, finely chopped
3 carrots, diced
2 garlic cloves, crushed
2 tsp grated fresh root ginger
1 tsp black mustard seeds
½ tsp cumin seeds
1 green chilli, finely chopped
1 tsp ground turmeric
225g/8oz/1⅓ cups split red lentils
1.1l/2 pints/5 cups hot vegetable stock
1 x 400g/14oz can tomatoes
salt and ground black pepper
4 tsp low-fat natural yogurt
Method:
1 Lightly spray a large pan with oil and place over a low heat. When it is hot, add the onions, carrots, garlic and ginger and cook for 10 minutes, stirring occasionally, or until tender.
2 Stir in the mustard seeds and cumin seeds and cook for 1 minute. Stir in the chilli, turmeric and lentils and cook for 1 minute.
3 Add the hot stock and tomatoes, stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes until the lentils break down and thicken the soup. Season to taste with salt and pepper.
4 Ladle the soup into four serving bowls and swirl a spoonful of yogurt into each bowl.
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