Persian Lentil Soup
Ingredients
3 garlic cloves, crushed or grated
2 tbsp of olive oil
1 tbsp of ground paprika, plus extra to serve (optional)
2 tsp of ground turmeric
1 bunch of salad onions, whites and greens separated and finely sliced
100 g of tomato purée
1 (250g) pack microwave long-grain rice, grains separated
20 g of dill, thick stalks discarded, fronds finely chopped, plus extra to serve (optional)
2 (400g) tins green lentils, drained
150 g of natural yoghurt (vegan if required)
2 pinches of caster sugar
1 tsp of salt
4 servings
Calories~463 kcal
Protein~19 g
Carbs~69 g
Fat~11 g
Fiber~14 g
Sugar~9 g
Total recipe
Calories~1,850 kcal
Protein~75 g
Carbs~275 g
Fat~45 g
Fiber~55 g
Sugar~35 g
Method
Step 1
Put the garlic, oil and white parts of the salad onions in a large microwavable bowl (about 2L capacity). Cook on full power for 2 mins. Put the kettle on to boil.
Step 2
Stir the tomato purée and spices into the garlic bowl; microwave on full power for 1 min. Add the lentils, rice, dill and two-thirds of the green salad onion. Pour over 1L boiling water, mix well and cover with a plate. Microwave on full power for 7 mins or until piping hot, stirring halfway.
Step 3
Season with the sugar, salt and plenty of freshly ground black pepper, ladle into bowls and drizzle with yoghurt. Top with the remaining green salad onion, and extra dill and paprika, if you like. Keep in the fridge for up to 3 days, or freeze in airtight containers for up to 3 months.
