On
Tomato chilli and lentil soup
| Preparation time | Cooking time | Fruit & vegetable serves | Cost |
|---|---|---|---|
| 10 mins* | 45 mins* | 3 serves per person | $2 per person |
*Cooking times are based on 4-6 serves.
Ingredients
| Ingredient list | for 4-6 people |
|---|---|
| Oil | 1 tbsp |
| Onion | 1 |
| Garlic, crushed or minced | 2 cloves or 2 tsp |
| Tomatoes, tinned or fresh | 800g |
| Salt-reduced vegetable stock | 4 cups or 4 stock cubes dissolved in 4 cups of water |
| Red lentils, dry | 1 cup |
| Curry powder | 2 tsp |
| Coconut milk or natural yoghurt | 200g |
| Fresh coriander or parsley, chopped | 1-2 tbsp |
| Chilli flakes (optional) | To taste |
Equipment
Large saucepan, stirring spoon, chopping board, knife, can opener, measuring cup and spoons.
Steps
- Heat oil on medium-high and cook onion and garlic until the onion is clear (you can skip this step if short of time)
- Add curry powder and chilli flakes, stir for 1 minute. Add tomatoes, stock and lentils. Bring to the boil, then reduce heat to medium and simmer for 40 minutes
- Add coconut milk and coriander at the end, to taste, or serve with a dollop of yoghurt and some chopped parsley on top of each bowl
Tips
- Serving idea: this soup is delicious with fresh rice paper rolls or bread for a filling meal
- Freezes well for up to 6 months (don’t add yoghurt if freezing)
Acknowledgements: Thank you to Nicola Addison at Rendu Youth Service for the tasty recipe.