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.