Spiced Lentil and Roasted Vegetable Soup Recipe

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Spiced Lentil and Roasted Vegetable Soup

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Ingredients:

Serving

6 large tomatoes
4 medium onions
2 red bell peppers
4 garlic cloves, peeled and sliced
2 tbsp olive oil
1 large onion, diced
1 tbsp butter
1/2 cup red lentil
1 stalk celery, diced
2 tbsp nigella seeds (black onion)
2 cardamom pods
1 tsp dried chili
1 pint chicken stock

Directions:

Cut tomatoes in half, peel and halve onions, halve peppers and deseed and take off stalk.
Place above into roasting tray and place slices of garlic onto each piece of vegetable, sprinkle with olive and salt.
Roast in medium oven for 30 - 40 mins until vegetables are slightly browned and tomatoes are very soft.
Meanwhile sweat diced onion and celery in butter in a heavy pan for 5 minutes.
Add nigella seeds, chilli pepper and cardamon, stir well and add chicken stock, then add lentils.
Bring to a boil and then simmer, covered.
When roasted vegetables are ready add contents of the roasting pan with juices to the soup pan and stir well.
Simmer for 20 mins then season to taste with fresh black pepper and salt.
Blend with a stick blender or in a processor, soup should retain a rough consistency but not big lumps.Add more water if necessary and reheat.
Serve with a drizzle of good olive oil on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	173.19 Kcal (725 kJ)
Calories from fat	51.48 Kcal
		% Daily Value*
Total Fat	5.72g	9%
Cholesterol	5.62mg	2%
Sodium	109.79mg	5%
Potassium	675.16mg	14%
Total Carbs	24.08g	8%
Sugars	9.79g	39%
Dietary Fiber	7.24g	29%
Protein	7.25g	15%
Vitamin C	55.1mg	92%
Vitamin A	0.8mg	25%
Iron	13.6mg	76%
Calcium	48.1mg	5%

Amount Per 100 g
Calories	51.8 Kcal (217 kJ)
Calories from fat	15.4 Kcal
		% Daily Value*
Total Fat	1.71g	9%
Cholesterol	1.68mg	2%
Sodium	32.83mg	5%
Potassium	201.93mg	14%
Total Carbs	7.2g	8%
Sugars	2.93g	39%
Dietary Fiber	2.16g	29%
Protein	2.17g	15%
Vitamin C	16.5mg	92%
Vitamin A	0.2mg	25%
Iron	4.1mg	76%
Calcium	14.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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