Cauliflower, lentil and tomato soup

Want more simple and delicious recipes?

Download our FREE Quick & Easy ebook now!

Download Now

(8)
Lunch & Light Meals|Main Meals (Dinners)|Soups|Vegetarian
4 peopleServes
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

  1. 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.
  2. 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.
  3. 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.

Meat & Protein 0.4
Bread & Cereals0
Vegetables2.4
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories258
Protein15.5 g
Total fat6.3 g
- Saturated fat1.2 g
Total carbohydrates29.3 g
- Total sugars19.3 g
Fibre9.1 g
Sodium1004 mg

Want more simple and delicious recipes?

Download our FREE Quick & Easy ebook now!

Download Now