Name: Mulligatawny soup
Prep time: 15 minutes
Cook time: 35–40 minutes
Yield: 8
Ingredients: 2 tsp sunflower oil; 1 large onion, finely chopped; 1 carrot, diced; 1 sweet potato, diced (250g); 1 x 400g tin tomatoes; 75g red lentils; 2 cloves garlic, crushed; 1 vegetable stock cube; 1 tbsp medium curry paste (or powder); 1 litre boiling water; 75g basmati rice cooked in 1 litre boiling water; fresh coriander, to serve

Perfect for cold evenings, this warming, spicy soup is packed with vegetables, lentils and rice.

Serves

Prep

15 minutes

Cook

35–40 minutes

Each 266g serving contains (includes serving suggestion)

KCal

134

Carbs

23.5g

Fibre

3.3g

Protein

4.6g

Fat

1.7g

Saturates

0.2g

Sugars

6.0g

Salt

0.5g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 tsp sunflower oil

1 large onion, finely chopped

1 carrot, diced

1 sweet potato, diced (250g)

1 x 400g tin tomatoes

75g red lentils

2 cloves garlic, crushed

1 vegetable stock cube

1 tbsp medium curry paste (or powder)

1 litre boiling water

75g basmati rice cooked in 1 litre boiling water

fresh coriander, to serve

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Method

Step 1

Add the oil to a large pan with the onion. Cook for 5 minutes, stirring regularly, until it starts to brown.

Step 2

Add the carrot and sweet potato, and cook for a further 5 minutes, stirring regularly.

Step 3

Now add the tomatoes, lentils, garlic, stock cube, curry paste and 1 litre of boiling water. Bring to the boil, turn down the heat, cover and simmer for 15 minutes.

Step 4

Meanwhile, boil the rice for 10 minutes, rinse in a sieve under cold water and reserve.

Step 5

Blend the vegetables with a stick blender or food processor until smooth.

Step 6

Stir the rice into the soup and serve with a sprinkle of freshly chopped coriander.

Recipe tips

Add a finely diced chicken breast along with the tomatoes and use a chicken stock cube.
This recipe is high in Vitamin A, which helps to keep your immune system working properly.
Freezing instructions: Suitable for freezing once cooked. Freeze in portions then defrost in the fridge, or defrost in a microwave stirring regularly.

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Mulligatawny soup

Ingredients