Corn, coconut & lentil chowder
Serve up our healthy corn, coconut & lentil chowder for lunch. Lentils, onions and sweetcorn give this dish valuable fibre for a healthy digestive system
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Prep:10 mins
Cook:40 mins
- Serves 6
- Easy
Nutrition per serving
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kcal 361
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fat 8g
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saturates 5g
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carbs 50g
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sugars 0g
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fibre 10g
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protein 17g
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salt 0.9g
Ingredients
- 1 tbsp rapeseed oil
- 2 onions, chopped (320g)
- 4 garlic cloves, chopped
- 2 red chillies, deseeded and chopped
- 2 tbsp medium curry powder
- 2 tsp cumin seeds
- 2 tsp ground turmeric
- 250g red lentils
- 2l vegetable stock, made with 3 tsp bouillon powder
- 600g frozen sweetcorn
- 600g potatoes, cut into small cubes
- 280g coconut yogurt
- 10g coriander, chopped
Method
Heat the oil in a large pan over a medium heat and fry the onions for 8 mins, stirring often until softened. Stir in the garlic, chillies, curry powder, cumin seeds, turmeric and lentils, and cook for a few minutes more, still stirring. Pour in the stock and sweetcorn. Bring to the boil, then cover, reduce the heat and simmer for 15-20 mins, or until the lentils are tender.
Remove from the heat and briefly blitz the soup using a hand blender – you don’t want it to be completely smooth. Add the potatoes, then cover and return to a medium heat for 10-15 mins more, or until the potatoes are tender. Remove from the heat and stir in the yogurt and coriander.
Serve two bowlfuls straightaway. Leave the rest of the soup to cool completely, then keep chilled for up to four days. Reheat in a pan over a low heat until piping hot.
This recipe is part of our free 7-day healthy diet plan. To access the full meal plan, click here.
