Spicy Red Lentil Soup With Cumin And Tomato Recipe

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Spicy Red Lentil Soup With Cumin And Tomato
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Ingredients:

Directions:

  1. Put a medium saucepan on a medium heat. Add the butter and oil, then throw in the onion, garlic, coriander seeds and cumin seeds. Fry, without colouring, for five minutes.
  2. Add the stock and lentils, cover, bring to a low simmer and cook for 10 minutes.
  3. Add the tomatoes and cook for 15 minutes, until the lentils are tender. Purée the soup and season to taste.
  4. Roughly chop the coriander and stir it through the yogurt. Ladle the soup into four warmed bowls. Spoon a dollop of herby yogurt on to each serving, followed by a trickle of olive oil and, if you like, a pinch of freshly toasted, freshly ground cumin.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 568.5 Kcal (2380 kJ)
Calories from fat 115.38 Kcal
% Daily Value*
Total Fat 12.82g 20%
Cholesterol 8.41mg 3%
Sodium 160.08mg 7%
Potassium 1661.33mg 35%
Total Carbs 89.08g 30%
Sugars 9.27g 37%
Dietary Fiber 35.21g 141%
Protein 30.58g 61%
Vitamin C 45.8mg 76%
Iron 9.1mg 50%
Calcium 213.1mg 21%
Amount Per 100 g
Calories 105.84 Kcal (443 kJ)
Calories from fat 21.48 Kcal
% Daily Value*
Total Fat 2.39g 20%
Cholesterol 1.57mg 3%
Sodium 29.8mg 7%
Potassium 309.3mg 35%
Total Carbs 16.58g 30%
Sugars 1.73g 37%
Dietary Fiber 6.56g 141%
Protein 5.69g 61%
Vitamin C 8.5mg 76%
Iron 1.7mg 50%
Calcium 39.7mg 21%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.6
    Points
  • 13
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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