Spicy Lentil and Tomato Soup

Posted: 09/05/2012 by tribalfitnessbootcamps in General

Preparation time: 10-15 mins
Cooking time: 40-50 mins
Serves 4


250 g (8 oz) red lentils
1 tablespoon vegetable oil
1 large onion, finely chopped
1 garlic clove, finely chopped
1 celery stick, finely chopped
200 g (7 oz) can chopped tomatoes, drained
1/2 small green chilli, deseeded and finely chopped (optional)
1/2 teaspoon paprika
1/2 teaspoon harissa paste1/2 teaspoon ground cumin
600 ml (1 pint) vegetable stock or water
salt and pepper
1 tablespoon chopped coriander, to garnish

1) Place the lentils in a bowl of water. Heat the oil in a large saucepan and gently fry the onion, garlic and celery over a low heat until softened.

2) Drain the lentils and add them to the vegetable pan with the tomatoes. Mix well. Add the chilli, if using, paprika, harissa paste, cumin and vegetable stock and season with salt and pepper. Cover the pan and simmer gently for about 30-40 minutes, until the lentils are soft, adding a little more vegetable stock or water if the soup gets too thick.

3) Service the soup immediately in warmed individual bowls topped with a little chopped coriander.

Kcal: 288
Protein: 18 g
Carbohydrate: 28 g
Fat: 2 g
Glycaemic Index: Low

Taken from ‘The GI Diet Plan’ by Helen Foster


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s