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Thai Lentil Soup

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Serves 4

Thick, creamy and healthy, this soup is perfect for lunch or dinner. Low in fat and kilojoules, high in fibre and big on taste, this soup will soon become a favourite in your kitchen.
Per serve: 1155kj (275cals); 4g total fat (1.4g saturated fat); 9g fibre


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You’ll need

1½ cups (250g) red lentils
8-10 garlic cloves (40g), peeled and bruised
3-4 cups (300g) pumpkin, peeled and cubed
2-3 tbsp red thai curry (all depending how hot you like it)
5 cups stock
1 can (400g) crushed tomatoes
1 cup light coconut milk
Coriander to garnish

Let’s go

Place all ingredients except coconut milk and coriander, into a large saucepan and bring to the boil. Reduce heat, cover and cook for 1 hour stirring every now and then to make sure the lentils don’t stick. Use a stick blender or food processor to blend until smooth. Add coconut milk, bring to a simmer and serve with a little coriander.

 

Cook’s Notes

  • Don’t be afraid of the amount of garlic in this soup. When you cook garlic this way, it’s mild and lovely not pungent and overly garlicky. If you’re not a fan of big garlic flavour, try throwing a clove into a casserole peeled and bruised and it will break down and give a lovely subtle flavour.
  • 2 tablespoons of red curry paste gives a little kick. Reduce it to 1 tablespoon if you prefer the flavour but not the heat. Add more if you like it hot, hot, hot.
  • Not all low fat coconut milks are made equal. If you’re watching what you eat, it’s worth looking at the nutritional label and choosing the one with the least energy (kilojoules), fat and sugar.

Why it’s good for you
The lentils make sure there is loads of protein for filling tummies, the lentils and pumpkin provide big fibre for tummy health, garlic is a good source of vitamins C and B6 boosting immunity and general health. Do I need to say more?
Per serve: 1155kj (275cals); 4g total fat (1.4g saturated fat); 9g fibre

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