Spiced Lentil and Ginger Soup

(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)

How to

  1. 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.
  2. 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.
  3. 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.


Other info

Prep time: 15 minutes   Cooking time: 40 minutes

Reference: Australian BBC Good Food Magazine April 2012