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

Nutritional Information:

Each 266g serving contains (includes serving suggestion)

KCal: 134
Carbs: 23.5g
Fibre: 3.3g
Protein: 4.6g
Fat: 1.7g
(Low)
Saturates: 0.2g
(Low)
Sugars: 6.0g
(Low)
Salt: 0.5g
(Low)
Fruit/Veg Portion: 1

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.