Spiced red lentil and tomato soup

Ingredients

• 240 g Red lentils (Dry / uncooked; Rinsed)
• 300 g Carrots (Raw; Diced)
• 150 g Red bell pepper (Raw; Diced)
• 150 g Onion (Raw; Chopped)
• 400 g Tomatoes, canned, chopped, no salt added (Canned, undrained)
• 10 g Garlic (Raw; 3 cloves, crushed)
• 4 g Cumin, ground (Ready-to-eat as sold)
• 2 g Coriander, ground (Ready-to-eat as sold)
• 20 ml Olive oil, extra virgin (Ready-to-eat as sold)
• 1.2 l Water (Ready-to-eat as sold; Add more for a thinner soup)
• 3 g Salt (Ready-to-eat as sold)
• 30 ml Lemon juice (Raw; Freshly squeezed)
• 60 g Pumpkin seeds (Raw; Toasted, to serve)

Method

1. Rinse the lentils. Chop the onion and dice the carrots and pepper. Crush the garlic.
2. Heat the oil in a large saucepan over medium heat. Cook the onion, carrots and pepper for 8 minutes. Add the garlic, cumin and coriander and stir for 1 minute. [Source step duration: 9 min]
3. Add the lentils, tomatoes, water and salt. Bring to the boil and simmer for 20 minutes, stirring now and then, until the lentils have broken down. [Source step duration: 20 min]
4. Meanwhile, toast the pumpkin seeds in a dry pan for 2–3 minutes until they start to pop. [Source step duration: 3 min]
5. Blend the soup until smooth, or leave it chunky. Stir in the lemon juice.
6. Divide between four bowls and sprinkle with the pumpkin seeds.
7. Allergen declaration (ingredient-based): No EU14 allergens identified in the specified ingredients; not an allergen-free guarantee.
8. Storage: Refrigerate for up to 2 days or freeze for up to 3 months. Reheat until piping hot, adding a little water if it has thickened. Keep the fridge at 5°C or below. Refrigerate perishable leftovers within 2 hours (within 1 hour for the rice/quinoa instructions). Where reheating, reheat only once until steaming hot throughout. Observe any shorter product limit.