Ww Spicy Red Lentil Soup Recipe

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Ingredients:

Serving

5 spray low-fat cooking spray
1 medium onion, peeled and chopped
2 sticks celery, finely chopped
2 garlic cloves, peeled and crushed
1 tbsp chili powder
2 oz dried split red lentils
1 vegetable stock cube, make up to 3 . 5 cup with hot water
2 tbsp tomato paste
14 oz canned tomatoes
2 sprigs fresh rosemary, plus 2 sprigs, chopped to garnish

Directions:

Heat a large saucepan, spray with low fat cooking spray and add the onion and celery. Cook stirring for 5 mins, add the garlic and chili and cook for another 5 mins until tender and beginning to brown.
Add the lentils, stock, rosemary, tomatoes and tomato paste. Bring to the boil, reduce the heat and simmer for 20 mins until the lentils are soft. Remove the rosemary.
Blend the soup using a hand blender or liquidizer until smooth and season with salt and pepper.
Serve hot garnished with a sprinkling of chopped rosemary.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	114.57 Kcal (480 kJ)
Calories from fat	4.03 Kcal
		% Daily Value*
Total Fat	0.45g	1%
Sodium	196.35mg	8%
Potassium	676.75mg	14%
Total Carbs	21.94g	7%
Sugars	7.11g	28%
Dietary Fiber	8.64g	35%
Protein	6.94g	14%
Vitamin C	14.7mg	24%
Iron	2.7mg	15%
Calcium	73.5mg	7%

Amount Per 100 g
Calories	53.09 Kcal (222 kJ)
Calories from fat	1.87 Kcal
		% Daily Value*
Total Fat	0.21g	1%
Sodium	90.98mg	8%
Potassium	313.57mg	14%
Total Carbs	10.16g	7%
Sugars	3.29g	28%
Dietary Fiber	4g	35%
Protein	3.22g	14%
Vitamin C	6.8mg	24%
Iron	1.3mg	15%
Calcium	34.1mg	7%

* 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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