Chicken, coconut & red lentil soup
4
Points®
Total time: 40 min • Prep: 20 min • Cook: 20 min • Serves: 6 • Difficulty: Easy
Take this flavourful soup to work in a flask and then microwave it on high for 3-4 minutes in a bowl, to warm it through.
Ingredients
Calorie controlled cooking spray
4 spray(s)
Chicken breast, skinless, raw
200 g, cut into 1cm (½ inch) cubes
Root Ginger
15 g, 2.5cm (1 inch), grated
Spring Onions
6 medium, sliced finely
Carrots, raw
1 medium, peeled and diced finely
Curry Powder
2 teaspoon(s), medium
Tomato Purèe
4 tablespoon(s), level
Split Red Lentils, dry
150 g
Chicken stock cube(s)
2 cube(s), make up to 1 litre hot water, ensure gluten free
Reduced fat coconut milk, tinned (7.7% Fat)
1 can(s)
Coriander, fresh
4 tablespoon(s)
Salt
1 pinch
Black pepper
1 pinch
Instructions
1
Heat a large non stick saucepan and spray with the cooking spray. Add the chicken pieces and cook for 3-4 minutes, stirring occasionally until lightly browned all over. Remove to a plate with a slotted spoon.
2
Add the ginger, spring onions and carrot to the pan and cook for a further 4-5 minutes until softened. Stir in the curry powder and tomato purée and cook for 1 minute.
3
Add the lentils, stock and coconut milk to the pan and bring to the boil. Simmer for 15-20 minutes until the lentils are tender. Using a food processor or hand-held blender, whizz until three quarters smooth, leaving a few lentils and some texture.
4
Return the soup to the pan and add the chicken. Season to taste then bring back to a simmer and bubble gently for 1-2 minutes until the chicken is cooked through. Stir through the coriander and serve immediately.
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