Spicy Lentil and Tomato Soup (serves 4)

Tomatoes are high in the antioxidant vitamins beta-carotene, vitamin C and vitamin E, as well as the carotenoid lycopene. This means that tomatoes are helpful in preventing heart disease and cancers. Tomatoes are also high in potassium but very low in sodium which means they help combat high blood pressure and fluid retention.


70g red lentils

2 sliced onions

1 chopped carrot

Celery trimmings from celery sticks

2 chopped cloves of garlic

1 tsp caraway seeds

1 tsp ground cumin

500g tinned tomatoes

1 tbsp tomato puree

2 tbsp vegetable oil

1 litre water/stock

Fresh coriander for garnish


Sweat onions, carrots, celery & garlic in the vegetable oil until lightly coloured, add caraway seeds & cumin, tinned tomatoes & puree & finally the liquid. Simmer gently until the lentils are cooked, (approx 1hr), blend, sieve, season & set aside until required. Finely shred the fresh coriander leaves and add at the last moment before serving into warmed bowls.


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