Spicy Tomato and Lentil Soup

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Slimming Eats Recipe

Extra Easy – syn free per serving

Green – syn free per serving

 

Spicy Tomato and Lentil Soup
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Serves 4
Ingredients
  • ¾ cup (175ml) of uncooked red lentils, rinsed
  • 1 onion, finely chopped
  • 2 cloves of garlic crushed
  • 1 stick of celery, finely chopped
  • 1 leek, finely chopped
  • 300g of sweet potato, chopped
  • some freshly ginger grated
  • 1 tsp of ground cumin
  • 1 splash of tabasco sauce
  • 2 teaspoons of paprika
  • ½ teaspoon of cayenne pepper
  • 500g of ripe tomatoes, skinned and chopped finely (or use a tinned chopped)
  • 2 litres of vegetable stock
  • 2 tbsp of tomato puree
  • salt and black pepper to season
  • low calorie spray
  • fat free natural yoghurt and fresh parsley to serve
Instructions
  1. Spray a large saucepan over a medium high heat with low calorie spray. Add the onion, leek, celery and fry until softened.
  2. Add the lentils, sweet potato, garlic, ginger, cumin, paprika, cayenne and tomato paste and stir to evenly mix.
  3. Add the stock, tomatoes and tabasco sauce. Bring to the boil, then lower the heat and simmer for about 40mins until lentils are soft. Season to taste with salt and pepper.
  4. If you prefer a smoother soup, then you can blend it to your liking. I prefer to leave this soup as it is.
  5. Serve topped with a spoonful of fat free natural yoghurt and some chopped fresh parsley.

DSC_1228The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

 

Approx. NUTRITIONAL INFORMATION

per serving

Calories

281

Fat

1.6g

Saturated Fat

0g

Total Carbohydrate

54.1g

Dietary Fibre

19.1g

Sugars

15.1g

Protein

             14.9g

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  • http://www.facebook.com/rachael.harriott Rachael Harriott

    22 litres of veg stock??? x

  • slimadmin

    hi it was a mistype, recipe has been corrected :)

  • Emily Murphy

    This is delicious, thank you for sharing this with us :)

  • Laura Robertson

    Hi, What measurement is one “serving”? I see it apparently serves four, but I ended up with atleast enough soup for 8! Is the calorie-count per bowl?

  • slimadmin

    One serving is a 1/4 of the entire recipe, so the calorie count is for the same :)