Spicy Lentil Soup with Pumpkin, Tomato and Green Beans
You can use any type of Indian curry paste, from a mild korma to a spicy vindaloo, or leave it out altogether for a simple vegetable and lentil soup. Throw in a handful of leafy greens such as baby spinach or kale at the end of cooking for an extra boost of vegetables.
Photo: Reader's Digest Brain Power Cookbook
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- 1 tbsp olive oil
- 1 onion chopped
- 2 celery stalks chopped
- 2 carrots chopped
- 2 garlic cloves crushed
- 2 tbsp korma curry paste
- 1 kg butternut squash chopped
- 410 g diced tomatoes
- 3 cups vegetable stock
- 400 g brown lentils rinsed and drained
- 100 g green beans cut into short lengths
- 1/2 cup Greek-style yogurt low-fat, to serve
- Heat the oil in a large saucepan over low heat. Cook the onion, celery and carrots for 10 minutes, until golden brown and very soft. Stir regularly to prevent sticking and burning.
- Stir in the garlic and curry paste, and cook for 1 minute. Add the pumpkin, tomatoes and stock. Cover and bring to a boil, then reduce the heat to low and cook for 30 minutes, until the pumpkin is soft.
- Stir in the lentils and beans, and cook for 5 minutes, until the beans are tender.
- Spoon the soup into six serving bowls and serve topped with the yogurt.
You can replace the canned lentils with 1-1/2 cups cooked lentils made from 1/2 cup dried lentils.
Each serving provides 823 kJ, 197 kcal, 7 g protein, 6 g fat, 31 g carbohydrate, 7 g fibre and 695 mg sodium.