Cauliflower, lentil and tomato soup

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(14)

Lunch & Light Meals|Main Meals (Dinners)|Soups

Serves
4

Prep		15 min
Cook		30 min

Thick and hearty, this curried soup will warm you inside and out. The serves are generous so there will probably be leftovers, which you can enjoy the next day.

Olive oil, 1 tablespoon(s)
Onion, any type, 1 large, finely chopped
Carrot, 2 medium carrot(s), diced
Celery, 1 stalk(s), diced
Garlic, 2 clove(s), crushed
Ginger, fresh, 1 teaspoon(s), grated
Curry powder, 2 teaspoon(s)
Cauliflower, 600 g, cut into small florets
Chicken liquid stock, salt reduced, 1½ litre(s), or vegetable stock
Lentils, dried, ½ cup(s) (uncooked)
Diced tomatoes, canned, salt reduced, 400 g
Lemon juice, 2 tablespoon(s)
Chives, 1 bunch(s), roughly chopped, to serve
Low-fat yoghurt, any flavour, 4 tablespoon(s), to serve

Method

Heat the olive oil in a large saucepan over medium heat and sauté the onion, carrot, celery, garlic and ginger for 5 minutes. Add the curry powder and cook for a further minute or until fragrant.
Stir in the cauliflower, stock, lentils and chopped tomatoes. Bring to the boil, then reduce the heat and simmer, covered, for 20 minutes or until the vegetables and lentils are tender.
Puree the soup in a blender, or in the pan with a stick blender, then return to the heat. Stir in the lemon juice and season to taste. Finish with a dollop of reduced-fat yoghurt, some chopped chives and a grinding of black pepper.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Food units
Nutrition facts

Meat & Protein	0.4
Bread & Cereals	0
Vegetables	2.4
Fruit	0
Dairy	0
Healthy Fats & Oils	1
Indulgences	0

Calories	258
Protein	15.5 g
Total fat	6.3 g
- Saturated fat	1.2 g
Total carbohydrates	29.3 g
- Total sugars	19.3 g
Fibre	9.1 g
Sodium	1004 mg

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