Directions:
- Heat the oil in a saucepan and sweat the onions and carrot over a very low heat until soft, about 10 minutes In a small frying pan over a medium heat, toast the coriander and caraway until fragrant. Grind to a powder with a pestle and mortar.
- Add half the ground spice and the garlic to the vegetables, anf stir over a medium heat for a minute or two.
- Add the lentils and water, raise the heat, boil for 10 minutes, then cover and simmer gently for 15 minutes. Puree in a blender until smooth.
- Return to the heat and warm through. Adjust the seasoning, adding more spice powder if desired.
- In a bowl, whisk together the yoghurt and mint. Serve the soup with a dollop of yoghurt swirled on top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 279.52 Kcal (1170 kJ) | ||
| Calories from fat | 51.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.67g | 9% | |
|---|---|---|---|
| Cholesterol | 1.66mg | 1% | |
| Sodium | 19.78mg | 1% | |
| Potassium | 707.41mg | 15% | |
| Total Carbs | 41.28g | 14% | |
| Sugars | 3.79g | 15% | |
| Dietary Fiber | 20.02g | 80% | |
| Protein | 16.22g | 32% | |
| Vitamin C | 7.6mg | 13% | |
| Vitamin A | 0.3mg | 12% | |
| Iron | 34.4mg | 191% | |
| Calcium | 78.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 216.09 Kcal (905 kJ) | ||
| Calories from fat | 39.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.38g | 9% | |
|---|---|---|---|
| Cholesterol | 1.28mg | 1% | |
| Sodium | 15.29mg | 1% | |
| Potassium | 546.87mg | 15% | |
| Total Carbs | 31.92g | 14% | |
| Sugars | 2.93g | 15% | |
| Dietary Fiber | 15.48g | 80% | |
| Protein | 12.54g | 32% | |
| Vitamin C | 5.9mg | 13% | |
| Vitamin A | 0.3mg | 12% | |
| Iron | 26.6mg | 191% | |
| Calcium | 60.5mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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