Η συνταγή για τις φακές

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RED LENTIL SOUP WITH LEMON YOGHURT

Preparation: 10 minutes * Cooking time: 34-40 minutes * Serves 4

1 tablespoon olive oil
1 onion, finely chopped
leaves from one sprig fresh thyme
2 carrots, finely diced
2 garlic cloves, finely chopped
1 red chilli, seeded and finely diced
1 teaspoon yellow mustard seeds
3 tomatoes, roughly diced
100 gr red lentils
1.2 litres hot vegetable stock
4 tablespoons 0% fat Greek yoghurt (any set, not runny, yoghurt will do)
finely grated zest and juice of 1 small lemon
salt and freshly ground black pepper

1. Heat the oil in a large pan and cook the onion, thyme and the carrots for about 3-4 minutes until beginning to soften. Add the garlic, chilli and mustard seeds and cook for a further couple of minutes.

2. Stir in the tomatoes, lentils and stock and bring to boil. Reduce the heat, cover and simmer gently for 30 minutes until the lentils are tender and easy to crush.

3. Mix together the yoghurt, half of the lemon zest and season to taste. Squeeze the lemon juice into the soup and season with salt and pepper.

4. Ladle the soup into serving bowls and serve with a spoonful of the lemon yoghurt, scattered with the remaining lemon zest and some freshly ground black pepper.

You can make the soup up to the end of step 2, then cool it thoroughly and freeze for up to one month. Defrost thoroughly before reheating and completing the soup.

Calories per serving: 171
Fat: 4 gr
Saturated fat: none

H συνταγή είναι από το βιβλίο Ainsley Harriott's Low Fat Meals in Minutes.