Spicy Lentil and Tomato Soup

Serves 4

Ingredients

  • 2 tbsp. olive oil
  • 1 onion, chopped
  • 2 large carrots, grated
  • 3 celery stalks, chopped
  • 2 garlic cloves, crushed
  • 1 tbsp. ground cumin
  • 2 tsp. ground paprika
  • 2 tsp. ground coriander
  • 375 ml split red lentils, dried
  • 4 tomatoes, diced
  • 1 can chopped tomatoes
  • 4 cups vegetable stock
  • 1 dash salt

METHOD

  1. Heat oil and sauté onion, carrots and celery in a large saucepan
  2. Add garlic, cumin, paprika, coriander and lentils and cook for another minute
  3. Add fresh and canned tomatoes and stock
  4. Half cover pan with lid and simmer for 30 – 35 minutes until soft
  5. Blend three quarters of the mixture until smooth; return to pot with remaining soup
  6. Season and serve

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.


Moroccan beef and lentil stew

A fantastic belly warmer.  Serves 4

Ingredients

  • A glug of PnP canola oil
  • 500g PnP stewing beef, cut into small chunks
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 2 tsp. (10ml) PnP turmeric
  • 1 Tbsp. (15ml) PnP paprika
  • 1 Tbsp. (15ml) ground cumin
  • 1 stick cinnamon
  • 1 can (400g) tomatoes
  • 2 cups (500ml) PnP beef stock
  • Salt and milled pepper
  • ½ packet (250g) dried lentils
  • Coriander, chopped, for serving

METHOD

  1. Heat oil in a heavy-based casserole dish.
  2. Fry beef until browned.
  3. Add onion and fry until golden.
  4. Add garlic and spices and fry for 2 minutes.
  5. Add tomatoes and stock and simmer for an hour, or until beef is tender.
  6. Season and stir through lentils.
  7. Cook for 30 minutes.
  8. Serve scattered with coriander.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition and health-related queries, email [email protected] or call 0800 11 22 88.