High Fibre Indian Spiced Red Lentil Soup Recipe

High in fibre and low in saturated fat, this Indian spiced red lentil soup is sure to please this Winter!

Serves: 4

Time to prep: 15 minutes

Time to cook: 35 minutes

Ingredients

• 1 tablespoon vegetable oil
• 1 brown onion, finely chopped
• 1/4 cup korma curry paste
• 1 litre Campbell's Real Stock Vegetable Salt Reduced
• 400g can diced tomatoes
• 2/3 cup red lentils, rinsed
• 1/4 cup pearl barley, washed
• 1/2 cup chopped fresh coriander leaves
• Crusty bread, to serve

Method

• Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add curry paste. Stir to combine.
• Stir in stock, tomato, lentils and barley. Cover. Bring to the boil. Reduce heat to low. Simmer for 20 to 25 minutes or until barley is tender. Divide between bowls. Top with coriander. Serve with bread.

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Roast Eggplant & Lentil Salad Recipe

Serves: 4

Time to prep: 10 minutes

Time to cook: 20 minutes

Ingredients

• 10 small (about 500g) Lebanese eggplants, ends trimmed, halved lengthways
• Olive oil, to brush
• Salt & freshly ground black pepper
• 1 x 400g can brown lentils, rinsed, drained
• 3 ripe tomatoes, coarsely chopped
• 1 small red onion, halved, cut into thin wedges
• 3/4 bunch fresh mint, leaves picked
• 200g low-fat ricotta, crumbled
• Wholemeal pita bread, to serve

Balsamic dressing

• 60ml (1/4 cup) balsamic vinegar
• 1 tablespoon olive oil
• 1 garlic clove, crushed
• Salt & freshly ground black pepper

Method

• Preheat oven to 200°C. Place eggplant, cut-side up, on a baking tray. Brush with oil, and season with salt and pepper. Roast in oven for 20 minutes or until golden brown and tender.
• Meanwhile, combine lentils, tomato, onion and mint in a bowl.
• To make the balsamic dressing, whisk together the vinegar, oil and garlic in a jug. Taste and season with salt and pepper.
• Drizzle the lentil mixture with the balsamic dressing and gently toss until just combined. Divide the lentil salad among serving plates and top with the eggplant. Sprinkle with ricotta and serve with pita bread, if desired.

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Lentil and Cauliflower Pilaf (low-fat)

Photography by Steve Brown

This healthy rice dish is the perfect store-cupboard dinner - you can swap the lentils for chickpeas, add different vegetables or use any curry paste you have on hand

Serves: 6

Time to prep: 10 minutes

Time to cook: 25 minutes

Ingredients

• 2 teaspoons canola oil
• 1 small onion, finely chopped
• 1/2 (about 450g) cauliflower, cut into florets
• 1 1/4 cups (250g) basmati rice
• 2 tablespoons mild Indian curry paste (such as korma)
• 3 cups (750ml) vegetable stock
• 2 bay leaves
• 1 cinnamon quill
• 400g can lentils, drained, rinsed
• 2 tablespoons finely chopped coriander leaves
• Mango chutney, to serve (optional)

Method

• Heat oil in a large frypan over medium heat. Add onion and cook for 5 minutes, stirring occasionally. Add the cauliflower and rice and cook, stirring, for
• 2 minutes. Add curry paste and cook for a further minute. Add stock, bay leaves and cinnamon, then bring to the boil. Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed. Fluff rice with a fork, stir in lentils and heat through for 1 minute. Sprinkle over coriander, and serve with chutney, if desired.

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Vegetable and lentil curry Recipe

Photography by John Paul Urizar

Serves: 4

Time to prep: 10 minutes

Time to cook: 17 minutes

Ingredients

• 2 teaspoons vegetable oil
• 1 medium red onion, cut into wedges
• 1 garlic clove, crushed
• 2 tablespoons mild curry paste
• 1 medium red capsicum, cut into 3cm pieces
• 300g cauliflower, cut into small florets
• 150g button mushrooms, quartered
• 2 baby eggplant, sliced
• 415g can crushed tomatoes
• 1 cup vegetable stock
• 150g green beans, trimmed
• 400g can brown lentils, drained, rinsed
• Fresh coriander leaves, plain yoghurt and steamed rice, to serve

Method

• Heat oil in a saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 2 to 3 minutes or until tender. Add curry paste. Cook, stirring, for 1 minute or until fragrant.
• Stir in capsicum, cauliflower, mushroom, eggplant, tomato and stock. Bring to the boil. Reduce heat to medium. Simmer, covered, for 10 to 12 minutes or until vegetables are tender. Add beans and lentils. Cook for 3 minutes or until beans are tender and lentils heated through.
• Serve with coriander, yoghurt and rice.

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Lentil, Sweet Potato & Pancetta Soup

Photography by Jeremy Simons

One of the healthiest foods around, lentils are low in fat and very versatile - perfect for salads, soups and sides. Packed with vegies, this hearty lentil soup wins for taste and budget.

Serves: 4 people

Time to prep: 15 minutes

Tim to cook: 35 minutes

Ingredients

• 750ml (3 cups) boiling water
• 1 tsp Massel Salt Reduced Chicken Stock Powder
• 2 tsp olive oil
• 1 large red onion, finely chopped
• 2 celery sticks, trimmed, finely chopped
• 50g pancetta, finely chopped
• 2 garlic cloves, crushed
• 500g sweet potato (kumara), peeled, cut into 1cm pieces
• 400g can no-added-salt lentils, rinsed, drained
• 400g can no-added-salt diced tomatoes
• 250g broccoli, cut into small florets
• Chopped fresh continental parsley, to serve

Method

• Combine the water and stock powder in a large heatproof jug.
• Heat oil in a saucepan over medium heat. Cook the onion, celery, pancetta and garlic, stirring, for 6 minutes or until soft. Add the sweet potato. Cook, stirring, for 1 minute or until combined.
• Add the stock mixture, lentils and tomato. Increase heat to medium-high and bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 15-20 minutes or until sweet potato is tender. Add broccoli. Simmer for 3-4 minutes or until broccoli is tender crisp.
• Divide the soup among serving bowls and top with parsley.

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