Life Without Diabetes curried red lentil soup

This is a hearty soup that will keep you feeling full for hours. If a thicker soup is not your thing, simply add a bit more stock towards the end of cooking.

curried red lentil soup
Chris Alack

Prep time 5 minutes

Cook time 30 minutes

Serves 4

Calories per portion 230

½ medium onion, peeled (around 80g)
1 garlic clove, peeled
2cm piece fresh root ginger, peeled (around 20g)
1 tbsp olive oil
¾ tsp chilli flakes
1 tsp ground cumin
½ tsp turmeric
½ tsp ground coriander
½ tsp ground ginger
½ tsp garam masala
200g red split lentils
400g can chopped tomatoes
800ml vegetable stock
1 cinnamon stick (optional)
20g natural yogurt, to garnish (1 tsp per portion)
handful fresh coriander, to garnish
½ chilli, sliced, to garnish

1. Place the onion, garlic and fresh ginger in a small food processor and blitz to a paste. Transfer to a medium saucepan with the oil and sauté for 5 minutes over a medium heat until softened. Add the chilli flakes and spices and cook for 1 minute. 

2. Stir in the lentils, tinned tomatoes and vegetable stock and bring to the boil. Add the cinnamon, if using, reduce the heat and simmer for 25-30 minutes. 

3. To serve the curried red lentil soup, remove the cinnamon, check the seasoning and top each bowlful with yogurt. Garnish with coriander and chilli.

NOTE The curried red lentil soup will thicken when it cools so if you are reheating it, add more stock or water to achieve the desired consistency. 

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

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© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.