Corn, coconut & lentil chowder
Coconut yogurt contains less saturated fat than coconut milk, while still adding creamy texture and lots of flavour. Lentils, onions and sweetcorn give this dish valuable fibre, which is essential for a healthy digestive system.
SERVES 6 PREP 10 mins COOK 40 mins EASY V
1 tbsp rapeseed oil
2 onions, chopped (320g)
4 garlic cloves, chopped
2 red chillies, deseeded and chopped
2 tbsp medium curry powder
2 tsp cumin seeds
2 tsp ground turmeric
250g red lentils
2 litres vegetable stock, made with
3 tsp bouillon powder
600g frozen sweetcorn
600g potatoes, cut into small cubes
280g coconut yogurt
10g coriander, chopped
1 Heat the oil in a large pan over a medium heat and fry the onions for 8 mins, stirring often until softened. Stir in the garlic, chillies, curry powder, cumin seeds, turmeric and lentils, and cook for a few minutes more, still stirring. Pour in the stock and sweetcorn. Bring to the boil, then cover, reduce the heat and simmer for 15-20 mins, or until the lentils are tender.
2 Remove from the heat and briefly blitz the soup using a hand blender – you don’t want it to be completely smooth. Add the potatoes, then cover and return to a medium heat for 10-15 mins more, or until the potatoes are tender. Remove from the heat and stir in the yogurt and coriander.
3 Serve two bowlfuls straightaway. Leave the rest of the soup to cool completely, then keep chilled for up to four days. Reheat in a pan over a low heat until piping hot.
GOOD TO KNOW healthy • low fat • low cal • ibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 361 kcals • fat 8g • saturates 5g • carbs 50g • sugars 8g • ibre 10g • protein 17g • salt 0.9g