Black Lentil Soup
This Black Lentil Soup is such a filling meal that’s packed with fibre and plant-based protein. It has over 15g of fibre and 22g of protein per portion. Using dried lentils really keeps the costs down too, making this a really budget friendly meal.
Equipment
Ingredients
- 300 g dried black lentils (1½ cups)
- 200 g dried red lentils (1 cup)
- 1 large onion
- 2 medium carrots
- 3 garlic cloves
- Thumb sized piece of ginger
- 1 tbsp olive oil
- 2 tsp smoked paprika
- 1 tsp ground turmeric
- 2 tsp ground cumin
- 2 tsp garam masala
- Pinch red chilli flakes optional
- 400 g tinned chopped tomatoes (14oz)
- 400 ml coconut milk (14oz)
- 1½ litres veg stock (6 cups)
- Salt and pepper
Instructions
- Add the lentils to a large bowl and cover with cold water. You can do this separately or together if you have a big enough bowl.
- Finely chop the onion, carrots, garlic and ginger. If it’s easier, grate the carrot rather than chop.
- Heat up the olive oil in a large pan. Add the chopped vegetables and sauté for 7-8 mins.
- Add all the spices and a tsp of sea salt and stir through for a minute. Drain the lentils, add to the pan and stir through to coat in the spices. Add the chopped tomatoes, stock and coconut milk. Stir well and bring to the boil.
- Turn down the heat and let it simmer for about 30 minutes, stirring occasionally until the lentils are cooked.
- Once cooked, season with salt and pepper. Serve with some fresh coriander, a swirl of natural or plant-based yoghurt and some fresh bread.
Notes
- This can be stored in the fridge for 3-4 days and freezes well too.
- If you want to reduce the fat content, you can use half-fat coconut milk.
- The lentils don’t need to be pre-soaked (like beans). I just soak briefly to remove any dust/dirt. You can also just rinse, if easier.
Nutrition
Calories: 450kcalCarbohydrates: 49.2gProtein: 22gFat: 16.3gSaturated Fat: 11.1gFiber: 15.6g
Tried this recipe?Let us know how it was!