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Red Lentil and Tomato Soup
Lentils are an excellent source of protein, fibre and folate. Combined with tomatoes, which are a great source of vitamin C and lycopene, this soup makes a wonderfully low fat, nutritious meal.
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Ingredients
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 1 garlic clove, crushed
- 1/2 tspn ground cumin
- 1/2 tspn ground coriander
- 500gm chopped ripe tomatoes or can of diced tomatoes
- 3/4 cup dry red lentils
- 5 cups of vegetable or chicken broth
- Salt and pepper to taste
- 4 tbsp of low fat or fat free sour cream (optional)
- 2 tbsp chopped fresh coriander
Preparation
Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally. Stir in cumin, ground coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly. Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste. Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently. Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh coriander.