October 27, 2013

SPICY LENTIL SOUP W/ PUMPKIN, TOMATO + SNOW PEAS


if you are a fan of spicy flavours and looking for something to warm you up, this sambar is a delicious dish that will tick all the boxes. you can hearty it up with a serving of brown rice or enjoy this flavoursome soup all on its own. 

how?


1.5 L of water
100g of red lentils, rinsed
1 small brown onion, diced
100g of carrots, diced into 2cm pieces
100g of pumpkin, peeled and diced into 2 cm pieces 
100g of snow peas (or green beans), cut into 2cm lengths
1 medium tomato, diced
1 ½ teaspoons of turmeric
1 ½ teaspoons of sugar
1 ½ teaspoons of salt



for the masala…
50ml of canola oil 
1 teaspoon of fenugreek seeds
1 teaspoon of coriander seeds
2 teaspoons of dried chilli flakes
10 dried curry leaves
1 teaspoon of asafoetida



for the tarka…
2 teaspoons of canola oil, extra
1 small onion, finely chopped
1 teaspoon of black mustard seeds
1 ½ teaspoons of fenugreek seeds



bring the water to the boil in a large pot. add the red lentils, onion, carrots, pumpkin and tomato and lower the heat to a simmer. cook uncovered for 30 minutes. add the snow peas, turmeric, sugar and salt and cook for a further 15 minutes, or until the lentils are soft. 


add the fenugreek seeds, coriander seeds, dried chilli and curry leaves to a spice grinder. grind to a rough powder. heat the oil for the masala in a frying pan over medium heat. add the spice blend and asafoetida and cook for 1 minute, or until fragrant. stir the paste into the pot of vegetables. 


heat the oil for the tarka in a frying pan over medium heat. add the onion, black mustard seeds and fenugreek seeds and fry off for 10 minutes. add to the vegetables and stir to combine. 



serve as a soup or, for a more filling meal, over rice. 



serves 4-6

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