Spicy red lentil soup

LENTILSOUPVEGETABLES appear prominently in the Mediterranean diet, and this spicy red lentil soup is packed with veggie power.

The Heart and Stroke Foundation has a paperback recipe book that gives family-friendly recipes that are good for your health, such as this recipe from Delicia Czech.

It serves six to eight people, and as red lentils cook in 20 minutes – less time than the round brown lentils – this is a fairly quick soup.


1 tablespoon (15 ml) of sunflower oil

2 large onions, chopped

2cm piece fresh ginger, grated

1 tablespoon ground coriander

4 teaspoons (20 ml) ground cumin

2 teaspoons (10 ml) curry powder or to taste

8 cups (2 litres) water

1 cup (250 ml) uncooked red lentils

3 carrots, coarsely grated

2 potatoes, peeled and grated

2 tomatoes, peeled and chopped

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh parsley or coriander

½ teaspoon (2.5 ml) salt

lemon juice and black pepper to taste


Heat oil in a large pot and fry onions, ginger and spices. Add water, lentils, carrots and potatoes.

Bring to the boil, reduce the heat and simmer with a lid for 20 minutes or until the lentils are tender.

Add tomatoes, herbs and salt and heat through. Season with lemon juice and pepper and remember not to add extra salt at the table.


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