Mexican spiced tomato soup
Serves:
6
Time to make:
55 mins
Health information:
Dairy-free
High fibre
High iron
Low fat
Low kilojoule
Vegetarian
Instructions
Instructions and steps:
Step 1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.
Step 2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.
Step 3 Add chopped fresh herbs and garnish with a dollop of light sour cream.
HFG Tip
The Mexican seasoning mix, once made, can be used to season mince for Mexican meals or added to potato wedges or refried beans for authentic Mexican flavour.
About this Recipe
First Published:
August 2008
Rating:
(1 vote)
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Full ingredient list:
- 2 tablespoons olive oil
- 2 large onions, chopped
- 2 cloves garlic, chopped
- 3 teaspoons Mexican seasoning (see below)
- 2 cans chopped tomatoes
- 1 teaspoon Vegemite
- 2 tablespoons Worcestershire sauce
- 6 cups vegetable stock (allow 1 heaped teaspoon stock powder per cup of water)
- 1 1/2 cups red lentils
- 1/3 cup tomato paste
- 2 tablespoons brown sugar
- 1/2 cup fresh coriander, chopped (or use parsley if not available)
- light sour cream to garnish (optional)
- Mexican seasoning
- In an airtight container or small jar, combine the following:
- 1 heaped tablespoon ground cumin
- 2 teaspoons brown sugar
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1 tablespoon chilli powder
Nutritional information (per serve)
Energy:
1120kJ
Calories:
268cal
Protein:
16.1g
Fat:
6.3g
- saturated:
1.0g
Carbohydrates:
37.2g
- sugars:
13.9g
Dietary Fibre:
6.7g
Sodium:
975mg
Calcium:
100mg
Iron:
6.7mg
Nutrition information is given per serve
*NS: not specified
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