Spicy red lentil soup with cheese chapatis

Vegetarian
Gluten Free
Health score
21%
Spicy red lentil soup with cheese chapatis
50 min.
4
400kcal

Suggestions


Looking for a hearty yet healthy meal that will excite your taste buds? Our Spicy Red Lentil Soup paired with delectable Cheese Chapatis is the perfect solution! This comforting dish is not only vegetarian but also gluten-free, making it suitable for various dietary preferences.

Imagine the aroma of sautéed onions and fragrant cumin wafting through your kitchen, setting the stage for a delightful culinary experience. This soup, enriched with a kick from hot curry paste and the sweetness of mango chutney, creates a perfect harmony of flavors. The red lentils add a creamy texture and a protein boost, ensuring that you feel satisfied and nourished.

And what's better than a warm bowl of soup? Pair it with our cheesy chapatis! These scrumptious sandwiches are stuffed with mature cheddar and vibrant spring onions, then toasted to golden perfection. Each bite is a melty indulgence that complements the soup tremendously.

In just 50 minutes, you can prepare a delicious meal that serves four, perfect for lunch or dinner with family or friends. With approximately 400 calories per serving, this dish offers a balanced mix of protein, fats, and carbs. So why not spice up your next meal and dive into a bowl of goodness with our Spicy Red Lentil Soup and Cheese Chapatis?

Ingredients

  • tbsp vegetable oil 
  •  onion chopped
  • tsp cumin seeds 
  • tbsp curry paste hot
  • 250 lentils dried red
  • 1.5 vegetable stock hot
  • tbsp mango chutney 
  • 75 mature cheddar grated
  •  spring onion thinly sliced
  • 0.5  juice of lemon 
  •  chapatis 
  •  chapatis 

Equipment

  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. Heat the oil in a large pan. Cook the onion and cumin seeds for 5 mins until the onion is softened and golden. Stir in the curry paste, lentils and stock, bring to the boil, then simmer for 30 mins until very tender. Leave the soup textured or, if you prefer, whizz to a smooth pure in a blender.
  2. Meanwhile, spread 2 chapatis with the mango chutney, sprinkle over the cheese and spring onions, then top with the remaining chapatis. Cook in a large non-stick frying pan, one sandwich at a time, for 3-4 mins on each side until golden brown and melting inside.
  3. Cut each sandwich into wedges.
  4. Stir the lemon juice into the soup, ladle into 4 bowls and serve with a couple of the cheesy chapati wedges on the side.

Nutrition Facts

Calories400kcal
Protein21.11%
Fat25.19%
Carbs53.7%

Properties

Glycemic Index
53.9
Glycemic Load
11.22
Inflammation Score
-9
Nutrition Score
25.234782923823%

Flavonoids

Catechin
0.22mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
6.24mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:399.91kcal
20%
Fat:11.27g
17.34%
Saturated Fat:4.48g
28%
Carbohydrates:54.06g
18.02%
Net Carbohydrates:33.87g
12.32%
Sugar:11.3g
12.56%
Cholesterol:18.75mg
6.25%
Sodium:1623.5mg
70.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.26g
42.51%
Fiber:20.19g
80.78%
Folate:314.33µg
78.58%
Manganese:0.92mg
45.88%
Vitamin A:2260.82IU
45.22%
Phosphorus:385.38mg
38.54%
Vitamin B1:0.58mg
38.41%
Iron:5.83mg
32.4%
Zinc:3.8mg
25.36%
Magnesium:89.73mg
22.43%
Vitamin K:22.41µg
21.35%
Calcium:200.71mg
20.07%
Potassium:698.36mg
19.95%
Vitamin B6:0.4mg
19.77%
Copper:0.37mg
18.3%
Selenium:10.93µg
15.61%
Vitamin B5:1.46mg
14.6%
Vitamin B2:0.24mg
14.02%
Vitamin C:8.96mg
10.85%
Vitamin B3:1.76mg
8.78%
Vitamin E:0.82mg
5.44%
Vitamin B12:0.2µg
3.31%