Mexican spiced tomato soup

Author: Sophie Gray - Food Writer, Author

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Serves: 6

Time to make: 55 mins

Ingredients

More weights & measures

2 tablespoons olive oil

2 large onions, chopped

2 cloves garlic, chopped

3 teaspoons Mexican seasoning (see below)

2 cans low-salt chopped tomatoes

1 teaspoon Vegemite

2 tablespoons Worcestershire sauce

6 cups reduced-salt vegetable stock (allow 1 heaped teaspoon stock powder per cup of water)

1 ½ cups red lentils

⅓ cup tomato paste

2 tablespoons brown sugarlight brown cane sugarX

½ cup fresh coriandercilantroX, chopped (or use parsley if not available)

light sour cream to garnish (optional)

Mexican seasoning

In an airtight container or small jar, combine the following:

1 heaped tablespoon ground cumin

2 teaspoons brown sugarlight brown cane sugarX

1 teaspoon dried oregano

1 teaspoon salt

1 tablespoon chilli powder

Instructions

1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

3 Add chopped fresh herbs and garnish with a dollop of light sour cream.

HFG tip

The Mexican seasoning mix, once made, can be used to season mince for Mexican meals or added to potato wedges or refried beans for authentic Mexican flavour.

Nutrition Info (per serve)

Calories 268cal

Kilojoules 1120kJ

Protein 16.1g

Total fat 6.3g

–Saturated fat 1g

Carbohydrates 37.2g

–Sugars 13.9g

Dietary fibre 6.7g

Sodium 975mg

Calcium 100mg

Iron 6.7mg

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.

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