Bihari Lentil and Courgette Soup
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Ingredients
- 150 g red lentils
- 250 g courgette, diced
- 3 garlic cloves
- 10 g fresh ginger, grated
- 1 tsp cumin seeds
- 1 tsp ground turmeric
- 2 tbsp mustard oil
- 10 g fresh coriander, chopped
Nutrition (per serving)
- Calories
- 205 kcal
- Protein
- 10.1 g
- Carbohydrate
- 23.8 g
- of which sugars
- 1.9 g
- Fat
- 7.6 g
- of which saturates
- 0.9 g
- Fibre
- 3 g
- Salt
- 0.03 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the mustard oil in a pan and fry the cumin seeds and garlic for 1 minute, then add the ginger and ground turmeric.
- 2
Add the red lentils and courgette and 1 litre water, bring to the boil, then cover and simmer for 20 minutes until the lentils are soft.
- 3
Blitz half the soup smooth with a stick blender and stir back in for a thicker body, or leave it all chunky.
- 4
Season to taste and scatter with the chopped coriander before serving hot in bowls.
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