Ingredients
- 2 tbsp coconut oil or olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery sticks, chopped
- 3 garlic cloves, crushed
- 1 tbsp grated fresh ginger
- 1 tbsp mild curry powder
- 1 tsp ground turmeric
- 1 tsp ground cumin
- ½ tsp black pepper
- 1 eating apple, peeled, cored and chopped
- 150 g red lentils, rinsed
- 400 g tin chopped tomatoes
- 1.2 litres vegetable stock
- 400 ml tin coconut milk
- Juice of 1 lime
- Coriander, to serve
- Cooked brown rice, to serve (optional)
Method
- Soften: heat the oil in a large pan and cook the onion, carrot and celery for 10 minutes. Add the garlic, ginger and spices and cook for 2 minutes, stirring.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Simmer: add the apple, lentils, tomatoes and stock. Bring to the boil, then simmer for 25 minutes, until the lentils are soft.
- Blend: stir in the coconut milk and blend until smooth, or partly blend for some texture.
- Finish: add the lime juice and season with salt.
- Serve: serve as it is, or with a spoonful of brown rice in each bowl and a scattering of coriander.
Why it's good for you: The name comes from the Tamil words for "pepper water", and it was traditionally used as a warming tonic. Black pepper, ginger and turmeric work well together, and red lentils add protein and fibre to make this a satisfying meal.
Good to know: For a non-vegetarian version, simmer leftover chicken in the soup at the end.
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