180 CALORIES PER SERVE - Red Lentil Vegetable Soup/Stew
Serves 6, Serving Size: 290g
This is a very filling meal, despite finding it in the ‘light meals’ section of one of my recipe books. Depending on the way you cook it, it can turn out as more of a stew - but both are good! I always make this in bulk then freeze it for easy meals during the week. Make sure you find the light/reduced sodium/low-fat varieties of the store bought ingredients though. It makes a world of difference.
INGREDIENTS
- 2tsp curry paste
- 400g organic tinned crushed tomatoes (see above) 85 cals
- 3 cups msg-free chicken stock (see above) 55 cals
- 1 large carrot, chopped (200g)
- 3 celery stalks, chopped (200g)
- 1 large potato, chopped (275g)
- 1 large zucchini, chopped (250g)
- 150g red lentils
- 1/2 cup frozen peas
- 1/3 cup of light coconut milk, 61 calories
- 2 tablespoons coarsely chopped fresh coriander leaves
DIRECTIONS
- Cook curry paste in heated large saucepan, stirring, about 1 min or until fragrant. Add undrained crushed tomatoes, stock, carrot, celery, potato and zucchini; bring to a boil. Reduce heat; simmer, covered, 5 minutes.
- Rinse lentils, add to soup mixture; return to a boil. Reduce heat; simmer, uncovered, about 10 minutes or until lentils are just tender (should not be crunchy!). Add peas; return to a boil. Reduce heat; simmer soup mixture, uncovered, until peas are just tender.
- Remove soup from heat; stir in coconut milk and chopped coriander. Serve!
ps - don’t mind the puppy in the chicken stock picture!
