Free Healthy Recipe - Spicy Lentil, Pumpkin and Tomato Soup

Dairy free, Low fat, Low GI

Lentils have a low GI and are a good source of protein, so make a great idea for a healthy vegetarian meal, or those wanting a nice break from animal protein. A gently spiced soup guaranteed to warm you up from the inside, this meal is so easy to make - once the ingredients are in the pot, simply let it bubble away until ready to eat!

Ingredients

½ tbsp olive oil

1 brown onion finely chopped

3 cloves garlic, crushed

½ tsp ginger

½ tsp chilli

1 tsp ground cardamom

2 tsp cumin

½ red capsicum chopped

2 cans crushed tomatoes

1 cup brown lentils

1 litre vegetable stock

500 grams pumpkin, chopped

Method

Heat the olive oil in a large stock pot and add the onion and garlic to saute for 2 minutes. Add the spices and red capsicum and cook for a further minute or two.

Add the tomatoes, lentils, stock and pumpkin and bring to the boil. Reduce to simmer and cook for 45 - 50 minutes.

Makes 4 servings (serve = 1 bowl)

Prep Time:	5 mins
Cooking Time:	1 hr 10 mins
Ready in:	1 hr 15 mins
Suitable for:
Dinner, Lunch, Soup

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Nutritional Information - Per Serve
Kj	1207 kj
Calories	288 kcal
Fat	5.3 g
Saturated Fat	1.4 g
Total Carbohydrate	36.3 g
Total Protein	19.2 g
Fibre	11.3 g

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