The best tomato, lentil and fish soup you’ll ever taste!

Diabetic Living - - Contents -


1 Tbsp ex­tra vir­gin olive oil 1 leek, trimmed, finely chopped 2 gar­lic cloves, chopped

1 long red chilli, seeded,

finely chopped

1 tsp ground turmeric

1 tsp ground gin­ger

1 tsp ground co­rian­der

1 tsp ground cumin

400g can no-added-salt

chopped toma­toes

750ml (3 cups) boil­ing wa­ter 1 Mas­sel Chicken Style Salt

Re­duced Stock Cube

1 Tbsp honey

115g (1/2 cup) red lentils, rinsed

and drained

600g firm bone­less fish fil­lets,

cut into bite-size pieces

60g baby spinach leaves

Juice of ½ lemon

Freshly ground black pep­per Pinch saf­fron threads

2 tsp boil­ing wa­ter 70g (1/3 cup) low-fat Greek-style

nat­u­ral yo­ghurt, to serve 1 Tbsp pine nuts, toasted

(see Cook’s tip), to serve

1 Heat the oil in a large saucepan over medium. Add the leek, gar­lic and chilli. Cook, stir­ring of­ten, for 7-8 min­utes or un­til leek soft­ens. Add turmeric, gin­ger, co­rian­der and cumin. Cook, stir­ring, for 1 minute.

2 Add toma­toes, wa­ter, stock cube, honey and lentils to the pan. Cover and bring to a sim­mer over medium-high heat. Re­duce heat to medium and sim­mer, cov­ered, for 20-25 min­utes or un­til lentils are al­most ten­der.

3 Add fish to the pan and cook, cov­ered, for 5-10 min­utes or un­til fish is just ten­der. Stir in spinach leaves and re­move pan from heat. Set aside, cov­ered, for 5 min­utes. Stir in lemon juice and sea­son with pep­per.

4 Mean­while, put saf­fron threads and wa­ter in a small bowl. Set aside for 10 min­utes.

5 Serve soup topped with saf­fron and liq­uid, yo­ghurt and nuts.


To toast pine nuts, place in a fry­ing pan over medium heat. Cook, stir­ring, for 3-4 min­utes or un­til lightly toasted.

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