4 Len­til & car­damom soup 72p per per­son


Serves 2-3 Prep 5 mins Cook 20 mins 363 kcals, 20g fat, 12g sat. fat, 8g sugar

1 large onion, finely chopped 2 fat gar­lic cloves, crushed 1 large car­rot, finely chopped thumb-sized piece of gin­ger, peeled and finely chopped 2 tbsp oil, sun­flower, rape­seed or ground­nut all work well tsp turmeric seeds from 10 car­damom pods 1 tsp cu­min, seeds or ground 100g red lentils 400ml can light co­conut milk zest and juice 1 le­mon pinch of chilli flakes hand­ful of pars­ley or co­rian­der, chopped

1 Put the onion, gar­lic, car­rot and gin­ger into a saucepan, driz­zle over the oil, and cook for a few mins to soften. Add the turmeric, car­damom and cu­min. Stir well to com­bine, and cook gen­tly for a few mins more, un­til the spices are aro­matic.

2 Add the lentils to the pan. Pour over the co­conut milk, fill the can with wa­ter and add this too. Bring to the boil, then re­duce to a sim­mer for 15 mins un­til the lentils are soft and swollen but re­tain a lit­tle bite. Us­ing a hand blender, pulse the soup un­til some is blended com­pletely, leav­ing some larger veg­etable chunks.

3 Zest the le­mon straight into the pan, then squeeze the juice over the soup and stir through with a pinch of salt, chilli and finely chopped herbs. La­dle into bowls and sprin­kle over a lit­tle more le­mon zest, if you like.

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