Ingredients
Three tablespoons of sunflower oil
Two medium onions, roughly chopped
One medium carrot, roughly chopped
One tablespoon of caraway seeds, toasted and finely ground
Two large cloves of garlic, cut in half
1.5 litres (2 1/2 pints) of vegetable stock
200g (7oz) red lentils, rinsed and drained
A pinch of salt
200g (7oz) of low-fat yoghurt
Three tablespoons of fresh mint, finely chopped
A handful of croutons
Chilli pepper, chopped (optional)
Method
In a large saucepan, warm the oil and chopped onions, then add 25ml ( ¾ fl oz) water and cook for around three minutes until the onions start going transparent.
Then add the carrot, garlic, vegetable stock, lentils and cook for about 30-35 minutes, stirring occasionally to prevent the base from burning. Meanwhile in a small saucepan toast the caraway seeds for about 3-5 minutes and grind with a mortar. Remove the vegetables from the heat, add the caraway seeds and salt. Using a hand blender, blend until smooth and creamy.
Serve warm with a tablespoon of yoghurt, mint leaves and chilli pepper.
Serves four.
Per serving
316 kcal, 10.0g fat (1.5g saturated), 16.5g protein, 43.4g carbs, (11g sugar), 5.6g fibre, 1g salt
