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Tomato and lentil soup with sizzled onions and tahini yogurt

Three bowls of tomato and lentil soup with sizzled onions and tahini yogurt

Tomato and lentil soup with sizzled onions and tahini yogurt

Name: Tomato and lentil soup with sizzled onions and tahini yogurt
Prep time: 20 min
Cook time: 50 min
Total time: 1 h 10 min
Yield: 4
Ingredients: 4 tbsp olive or rapeseed oil; 2 large onions 1 chopped, 1 thinly sliced; 1 large carrot finely chopped; 4 garlic cloves; 2 large bay leaves; 1 cinnamon stick; ½ tsp ground turmeric; 1 tsp ground ginger; 1 tsp fennel seeds; 1 tsp sumac plus a pinch to serve; 1 tbsp ground cumin; 1 tbsp tomato purée; 2 x 400g cans chopped tomatoes; 200g dried green lentils; 1 vegetable or chicken stock cube; 2 tsp sugar; 1 lemon zested and juiced; 100g thick natural yogurt or labneh; 1 tbsp tahini; 1 tsp honey; small bunch of coriander leaves picked, stalks finely chopped; drizzle of extra virgin olive oil

Cassie Best

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Serves 4

Easy

Prep: 20 mins

Cook: 50 mins

A star rating of 4.8 out of 5.7 ratingsRate

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Tuck into this soup that's like a hug in a bowl, packed with earthy flavours. Don’t skip the onions and tahini yogurt – they balance everything beautifully

Freezable

High-fibre

Low calorie

Vegetarian

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Alternatives

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Ingredients

Nutrition

Units:

MetricUS

4 tbsp olive or rapeseed oil
2 large onions

1 chopped, 1 thinly sliced
1 large carrot

finely chopped
4 garlic cloves
2 large bay leaves
1 cinnamon stick
½ tsp ground turmeric
1 tsp ground ginger
1 tsp fennel seeds
1 tsp sumac

plus a pinch to serve
1 tbsp ground cumin
1 tbsp tomato purée
2 x 400g cans chopped tomatoes
200g dried green lentils
1 vegetable or chicken stock cube
2 tsp sugar
1 lemon

zested and juiced
100g thick natural yogurt

or labneh
1 tbsp tahini
1 tsp honey
small bunch of coriander

leaves picked, stalks finely chopped
drizzle of extra virgin olive oil

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Nutrition: Per serving

kcal397
fat16g
saturates3g
carbs41g
sugars22g
fibre12g

high
protein16g
salt0.87g

Method

step 1

Heat 2 tbsp of the oil in a large saucepan over a low-medium heat and cook the chopped onion and carrot with a pinch of salt for 8-10 mins until the veg has softened and the onion is translucent. Stir in the garlic, bay leaves, cinnamon stick, turmeric, ginger, fennel seeds, sumac, cumin and tomato purée, letting the spices sizzle for a few minutes. Add the tomatoes and lentils, then crumble in the stock cube. Fill one of the tomato cans with water three times, and add this, too (about 1.2 litres).
step 2

Partially cover the pan with a lid and cook for 30 mins until the lentils are soft but retain some bite. Meanwhile, heat the remaining oil in a frying pan over a medium heat and cook the sliced onion until deep golden brown and crispy, about 15 mins.
step 3

When the soup is cooked, adjust the thickness to your liking, adding a splash more water or boiling longer to reduce slightly. Season well with the sugar, some salt, plenty of black pepper and the lemon juice. If you’re freezing the soup, stir in the sizzled onions; otherwise, save them for topping. Once cool, will keep frozen for up to three months. Defrost in the fridge overnight, then reheat thoroughly.
step 4

Combine the yogurt, tahini, lemon zest, honey and a pinch of salt. Stir in a splash of cold water to loosen to the consistency of double cream.
step 5

Stir most of the coriander into the soup, reserving a few leaves. Ladle the soup into bowls, then top with a drizzle of the tahini yogurt, the sizzled onions, coriander leaves and a pinch of sumac. Drizzle with extra virgin olive oil to serve.

Recipe tip

Serve with za'atar flatbreads
Brush a few flatbreads with olive oil and scatter with za’atar. Warm in the oven then serve alongside the soup for dunking.

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A star rating of 4.8 out of 5.7 ratings

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