Curried Marrow and Lentil Soup

Our household is trying to be more environmentally-friendly. We have made the choice to try to buy local, in-season foods, and to increase the amount of vegan food that we consume. Marrows are in season right now in the UK, so I decided to have a go at something other than my usual stuffed marrow (which I shall post online another time). The marrow and lentils in this soup give it a beautiful smooth texture, and the curry flavour works really well with the delicate tastes of marrow. The following are current Tesco prices.

 

You will need:

1 tablespoon vegetable oil £1.25/litre

1 medium onion, chopped 17p/each

1 marrow, seeds removed, chopped into chunks £1/each

100g frozen mixed vegetables 75p/kg

100g red lentils £2/2kg

2 vegetable stock cubes 15p/100g

1 tablespoon mango chutney £2.39/530g

3 tablespoons plain flour 65p/1.5kg

3 teaspoons mild or medium curry powder £1/80g

Water

Total 32p per serving

1. Heat the oil in a large stockpot and add the onions. Heat gently, stirring occasionally, until they change colour.

2. Add the marrow.

3. Add the flour and curry powder, stir until the onion and marrow are coated in the oil/flour/curry powder mixture.

4. Leave to heat through for a couple of minutes over the same gentle heat.

5. Add the frozen mixed vegetables, lentils, stock cubes, mango chutney and enough water to cover.

6. Bring to the boil and bubble vigorously for 10 minutes.

7. Make sure there is enough water, if not, add some more, then turn the heat down and simmer gently for 20 minutes.

8. Using a blender, whizz until smooth.

9. Serve with brown bread or chappatis.

10. Enjoy!

TOP TIPS

A hand-held blender is wonderful for making these kinds of soups and if rinsed immediately is ready to use next time without the fuss of cleaning a jug blender.

Soups like this can be frozen in individual containers and re-heated when needed. Easy and convenient, there is no need to rely on tinned or packet soups.

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