01
Oct
2015
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Coconut lime dahl soup (Low Fibre)

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Makes 4 serves, approximately 4 – 5 grams of fibre per serve

*Vegan and vegetarian friendly

Ingredients
  • 1/2 cup of dry split red lentils (soak for an hour in boiling water before use and rinse) weight approximately 100gms
  • 4 cups chicken (or vegetable) low sodium stock
  • 1 tablespoon coconut or olive oil
  • 2 tablespoons of shredded coconut
  • *2 teaspoons of dried onion
  • 1 lemon grass stick (remove after cooking)
  • *2 teaspoons of dried garlic powder
  • 1 teaspoon of fresh grated ginger
  • 1 lime
  • 2 tablespoons tomato paste
  • 2 tsp each smoked paprika, ground cumin, garam masala & turmeric
  • 400mls of coconut milk
  • *400grams of diced tomatoes (use 400mls of pasata for stoma patients)
  • 1 cup of chopped baby spinach
  • Salt and pepper to taste
Decoration
  • 1 cup of loosely chopped coriander
  • 4 tablespoons of plain yoghurt of your choice
  • Cut lime into quarters
 
Method
  1. Get a heavy bottomed deep frypan add oil of your choice and heat gently on a low heat, add the garlic, ginger and onion for 2-3 three minutes
  2. Stir in the tomato paste, and mixed spices
  3. Gently add stock, diced tomatoes/pasata, pre-soaked lentils and coconut milk and bring to a gentle boil, reduce heat and simmer with the lid on
  4. Cook until the lentils are soft and mushy add salt and pepper to taste
  5. Just before serving add spinach and stir through
  6. Finish with a topping of coriander sprinkles and a tablespoon of yoghurt
  7. serve with a slice of lime to squeeze on top
  8. Serve with heated premade nan bread
*stoma patients replace diced tomatoes with pasata (no tomato seeds)
* onion and garlic may cause wind and odour