LOW CALORIE VEGAN MEAL DELIVERY RECIPES

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VEGAN LENTIL SOUP | SAINSBURY'S RECIPES



Vegan lentil soup | Sainsbury's Recipes image

This vegan velvety soup, a type of Shorba or Chorba, is perfect for these colder months and is packed full of goodness. The lentils are a great source of fibre and protein, and this recipe gives you 3 of your 5-a-day. 

Provided by Sainsbury's

Total Time 50 minutes

Prep Time 10 minutes

Cook Time 40 minutes

Yield 4

Number Of Ingredients 13

250g dried red lentils
1tbsp vegetable oil
3 ripe tomatoes - roughly chopped
2 carrots - peeled and diced
5cm piece of ginger - peeled and grated
2tsp turmeric
2tsp garam masala
1/2 white cabbage - shredded
700ml vegetable stock
400g (1 can) chickpeas, drained and rinsed - to serve
10g fresh coriander leaves - to serve
1tsp yellow mustard seeds - to serve
4tbsp low fat (plant-based) yogurt - to serve

Steps:

  • Add red lentils, stock, ginger, tomatoes, carrots 1 teaspoon of turmeric and 1 of garam masala to a pan. Cook for 20-30 minutes until lentils are completely tender and are starting to break down

    While the soup is cooking, heat 1tbsp oil in a frying pan and stir in mustard seeds. Fry until the seeds start to pop, then add the chickpeas and 1 teaspoon of tumeric and another of garam masala. Fry until the chickpeas are slightly crispy

    Add the white cabbage to the soup pot, cover and continue to cook for 2-3 minutes then blend. 

    To serve, divide the soup between 4 bowls, garnish with a dollop of yogurt, the golden chickpeas and a few coriander leaves. 

Nutrition Facts : Calories 512 calories, FatContent 13.0 grams, SaturatedFatContent 4.5 grams, SugarContent 12.0 grams, SodiumContent 1700.0 milligrams salt, CarbohydrateContent 57.0 grams, FiberContent 22.7 grams, ProteinContent 29.3 grams

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