Seriously easy dhal soup

This lentil soup really couldn’t be any easier, and scarcely needs a recipe,  but I’ve measured the portions and calculated the calories. So it’s a perfect winter 5&2 fast day soup. Aren’t I nice to you?

Ingredients: Serves 4, approx 220 calories per serve

  • 225g Red lentils, dried = 720 cals
  • 1 litre Campbells chicken stock = 80 cals
  • 200g onion, chopped = 80 cals
  • Spices: fresh curry leaves, fresh ginger slices, a clove of garlic, turmeric, cumin, coriander, chilli and fresh coriander or parsley to serve

Rinse your lentils under running water until the water runs less cloudy, and place in a large saucepan. Add several slices of fresh ginger – a thumb length at least – plus a half teaspoon of turmeric. Add enough cold water to entirely cover the lentils, plus an inch. Bring to the boil and bubble away for 10 minutes or so. You can easily add more water as it boils if it looks too thick or is sticking.

Meanwhile lightly spray a non stick pan with olive oil and fry the onion, curry leaves and slices of garlic until lightly coloured. Add a heaped teaspoon each of ground cumin and coriander, and either sliced fresh chilli or dried flakes to your heat preference. Stir for 30 seconds and immediately tip the lot into the simmering lentils.

Once the lentils start to break up, add the litre of chicken stock and bring back to the boil. Simmer until it’s as thick as you want it to be for your soup; you’ll be cooking it for about 30 minutes in all to soften the lentils. You can also add salt at this stage if it needs it.

Remove the ginger slices. Divide into 4 portions and serve topped with chopped coriander or parsley.


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