Chilled Lentil and Tomato Soup

Soups make a great lighter recovery meal if you train in the evening, get home late and don’t want to eat anything too heavy. In the summer months, I like to serve a chilled soup.

 Ingredients

Serves 3-4

• 1 cup (200g) dried red lentils
• 1 large onion, chopped
• 2 L water
• 400g can of chopped tomatoes
• 1 teaspoon ground turmeric
• ½ teaspoon chilli powder (or to taste)
• 2 tablespoons extra virgin olive oil (EVOO)
• 1 teaspoon cumin seeds
• 1 teaspoon whole black mustard seeds
• 6 curry leaves – optional, but gives a great flavour, (can be found in supermarkets)
• Salt to taste
• A handful of fresh coriander, washed and chopped

Method

1. Rinse the red lentils, then soak in hot water for 15 minutes.
2. Drain the lentils and place in a large pan.
3. Add the chopped onion and the water, bring to the boil, remove any froth and simmer for 25-30 minutes, or until the lentils are soft.
4. Stir in the chopped tomatoes, turmeric and chilli powder and simmer for another 10 minutes.
5. In a small pan, heat the EVOO.
6. Add the cumin seeds, mustard seeds and curry leaves, when the mustard seeds start to pop, remove from the heat and carefully, holding the pan at arm’s length and away from you, add to the lentils (this will spit so that’s why care is required).
7. Season to taste with salt and stir in the chopped coriander.
8. Pour into a container, and when the soup has cooled a little and stopped steaming, refrigerate.
9. Once chilled, enjoy!

 

Serving Suggestions and Tips

This recipe is inspired by my love of Indian cuisine. Legumes such as beans, lentils, split peas are a cost-effective source of plant protein, rich in low glycaemic carbohydrate (slow release of energy), and a great source of fibre.

Nutrition

Each serve of soup (recipe serves 4), contains approximately 25g carbohydrate, 15g protein, 11g fat, 7.5g fibre and 1,300kJ (270 calories).

 

Liz Lovering, Accredited Sports Dietitian, Qualified Chef, Runner and Coach