5:2 Fast Day - Spiced Tomato Dahl

5:2 Fast Day – Spiced Tomato Dahl

Calories: 220
Men’s extra: 1 poppadum (37 cals)

A tasty, filling soup. Make the day before if possible – or perhaps make a double batch to eat on the second fast day of the week?

Gluten free
Wheat free
Reduced sugar, diabetic friendly
Low fat, low sugar
Freezable
Cheap

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Total time

40 minutes

Cuisine

Indian and Indian Subcontinent

Meal

  • soups-starters
  • lunches
  • sides-light-meals-and-salads
  • vegetable-side-dishes

Servings

1

Ingredients

  • 2 squirts oil spray (2 cals)
  • 80g red onion, thinly sliced (28 cals)
  • ¼ tsp turmeric powder (0 cals)
  • ½ tsp black mustard seeds (optional) (0 cals)
  • ½ tsp ground cumin seeds (0 cals)
  • a pinch of dried chilli flakes (optional) (0 cals)
  • 1 clove garlic, chopped (5 cals)
  • 500g tomatoes, chopped (105 cals)
  • 500ml water
  • 20g red lentils (72 cals)
  • 3 tbsp finely chopped coriander leaves (1 cal)
  • 1 tbsp Sojade/Alpro/Provamel/Tesco plain vegan yoghurt (7.5 cals)

Men’s extra

  • 1 poppadum: (37 cals)

Instructions

1. Heat the oil spray in a saucepan, add the onion and cook until soft and lightly browned.

2. Stir in the turmeric, cumin, mustard seed and chilli flakes. Cook gently for another minute. Use a little water or juice from the tomatoes if it starts to stick.

3. Add the garlic, tomatoes and lentils. Stir in the water and a fat pinch of salt. Simmer for about half an hour, topping up with water if necessary, until the lentils are very soft.

4. Taste and adjust the seasoning. Mix the yogurt with 1-2 tbsp water to make a pouring consistency. Eat the soup scattered with coriander and drizzled with yogurt.

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