Recipe: Red Lentil Soup

Red lentil soup is an ideal dish to eat when breaking your fast. It provides a gentle lining to the stomach, helps with rehydration, and lentils are a good source fiber, protein, iron and potassium.

For a different flavor or texture to this traditional soup recipe, why not try a twist on a classic with one of these ingredient suggestions?

1. Spinach: An excellent source of iron, magnesium and vitamins A and K, spinach’s anti-inflammatory properties are also great for aiding digestion. Try adding 180g of baby spinach leaves halfway through cooking for this healthy twist.
2. Chia seeds: These easy to digest seeds are a good source of energy and rich in fiber, omega-3 fats, protein, vitamins and minerals. Try adding a small handful of chia seeds to the pot once the lentils are cooked.
3. Barley: This cereal grain will bring a gentle nuttiness to the soup in a low fat/ low-calorie way. Add the barley at the same time as the red lentils to ensure they are fully cooked.
4. Lemon: Add a zesty flavor and vitamin C to lentil soup by including lemon juice in the ingredients. You can add fresh lemon juice during cooking, or squeeze over the soup once served.
5. Pumpkin: Add 1cm cubes of chopped pumpkin with the tomatoes chicken broth to give fiber and energy levels a lift. It’s also a great source of beta-carotene and may be beneficial to the immune system.

Base Soup Recipe

Ingredients

(Serves 4)

• 4 tablespoons olive oil
• 1 onion, finely sliced
• 2 cloves garlic
• Thumb size piece ginger, peeled & chopped
• 1 red chilli pepper, deseeded & finely chopped
• 2 teaspoons curry powder
• 1 teaspoon turmeric
• 300g red lentils
• 200g canned chopped tomatoes, (or fresh chopped tomatoes to reduce salt)
• 750ml low salt chicken broth, (or use half broth, half water to reduce salt further)

1. Heat the olive oil in a deep pan and fry the onions until soft but not brown.
2. Add the garlic, ginger, chilli pepper, curry powder and turmeric and cook for 2 minutes, then add the lentils and stir well.
3. Add the tomatoes and chicken broth, season with salt and pepper and simmer very gently for about 20 minutes or until the lentils are tender. For a smoother consistency, blend the soup after cooling a little.