Lentil, tomato and ginger curry soup

A hearty lentil and tomato soup that's packed with fibre, protein, calcium and veg, this ticks all the boxes.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

2 tablespoons olive oil
½ leek, diced
2 carrots, diced
2 cloves garlic, chopped
2 tablespoons curry powder
1 cup red lentils
2 x 400g cans diced tomatoes
1 cup liquid vegetable stock
10cm piece fresh ginger, finely chopped
2 teaspoons chilli flakes
4 cups baby spinach
1 cup low-fat plain yoghurt, to serve
black pepper, to garnish (optional)
fresh red chilli, to garnish (optional)
fresh herbs, to garnish (optional)

Instructions

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1 In a pot, heat olive oil over medium. Add leek, carrot and garlic and cook, stirring, for about 5 minutes until leek is soft, add curry powder and cook, stirring, for a further minute.

2 Add lentils, tomatoes, stock, ginger and chilli, plus 2 cups water. Bring to a simmer, then cook for 10-15 minutes, until lentils are soft. add more water if needed. Stir through spinach leaves. Serve with yoghurt, garnished with pepper, chilli and fresh herbs (if using).

Variations

Make it gluten free: Check stock and curry powder are gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 378 cal

Kilojoules 1580 kJ

Protein 20 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 15 g

Dietary fibre 14 g

Sodium 360 mg

Calcium 300 mg

Iron 8.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.