Dr Mobeus
Spicy Tomato and Lentil Soup
This spicy tomato and lentil soup is the kind of recipe that belongs in every budget cook’s repertoire. It takes three of the cheapest ingredients in the supermarket – red lentils, tinned tomatoes and an onion – and turns them into a bowl of comfort that costs about 35p per portion.
The spices do the heavy lifting here. Cumin, coriander and a touch of chilli turn simple lentils into something with real depth and warmth. The lentils break down as they cook, naturally thickening the soup without any need for flour or cream.
Make a big batch and freeze it in portions. It reheats perfectly in the microwave, which means you can have a hot, nutritious lunch ready in three minutes that costs less than a packet of instant noodles.
Spicy Tomato and Lentil Soup
Ingredients
Method
- Heat the oil in a large pan and cook the onion for 3-4 minutes until soft.
- Add the garlic, cumin, coriander and chilli powder and cook for 1 minute until fragrant.
- Tip in the red lentils, chopped tomatoes and vegetable stock.
- Bring to the boil, then reduce the heat and simmer for 20 minutes until the lentils have broken down completely.
- Stir occasionally to prevent the lentils sticking to the bottom.
- Season with salt and pepper to taste.
- Blend with a stick blender for a smooth soup, or leave chunky if you prefer.
- Serve hot with bread for dunking.
Tips and Variations
Red lentils do not need soaking, so this is a genuine 30-minute meal from start to finish. If you find the soup too thick after cooking, just add a splash of boiling water until it reaches your preferred consistency. For a more substantial meal, serve it over a spoonful of cooked rice in the bowl.
