(iodine free) serves 6
Lentils make a great base for this low iodine soup because they’re low fat and keep you feeling fuller for longer!
2 tablespoons olive oil
2 medium onions, finely chopped
2 large carrots , peeled and diced
4 celery stalks, diced
4 garlic cloves, crushed
50g ginger, peeled and grated
2 red chillis , finely sliced
2 tablespoons medium curry powder
300g red lentils , rinsed
2 x 400g tin chopped tomatoes (no added salt)
- Heat oil in a large non-stick saucepan and fry the onion, carrot and celery for 5 minutes. Add the garlic, ginger and chilli and cook for 2 minutes more.
- Stir in the curry powder and ½ cup (125ml) of cold water. Cook for 2 minutes, stirring constantly. Tip the lentils and tomatoes into the pan. Refill the tomato tin three times with cold water and pour into the saucepan.
- Season then bring to the boil. Simmer for 30-40 minutes until the lentils are very tender and the soup is thickened. If you’re not iodine free, serve topped with a swirl of low-fat natural yoghurt.
Prep time: 15 minutes Cooking time: 40 minutes
Reference: Australian BBC Good Food Magazine April 2012