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Spiced Dhal Soup     Veg  HT  SP  Fijian  70mins plus soaking



Serves 6    Hot  Vegetarian Vegetable Pulses  SoupDairy Free  Eggless Fiji Oceania





200g/7oz dry Lentils

1/2 teasp Fenugreek Seeds

1/2 teasp Mustard Seeds

1.1L/40fl.oz. Strong Vegetable Stock

2 tbsp Vegetable Oil

4 Garlic Cloves, chopped

1 Large Onion, chopped

1/2 teasp crushed dried Chilies

2 Carrots, chopped

2 Sticks of Celery, chopped

1 teasp Salt

˝  teasp Ground Turmeric

˝  teasp Curry Powder

1 tbsp Soy Sauce




1.   Place the lentils, fenugreek seeds and mustard seeds in a large saucepan, cover with 5cm/2-inches of water and leave to  soak for about 1 hour until softened.  Drain and rinse well in fresh cold water.


2.  Return the lentil mixture to the rinsed out saucepan, add the stock,  bring to the boil stirring then reduce the heat, partially cover and simmer for about 30 minutes or until the lentils are soft.


3. Meanwhile,  heat the oil in a frying pan, add the garlic and onions and cook over a medium high heat, stirring,  for about 5 minutes until lightly browned.


4.  Add onion mixture, crushed chili, carrots and celery to the lentils, mix well and continue to cook for a further 15 minutes or until carrots are tender.


5. Allow the soup to cool a little then transfer to a food processor and process until pureed. You will probably have to do this in batches.


6.  Return the soup to the saucepan together with the salt, turmeric, curry powder and soy sauce. Mix well and simmer for 5 minutes. Serve hot.





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Common terms used when making sauces

Blend - To mix together ingredients, usually of different consistencies, to a smooth and even texture, utilising a utensil such as a wooden spoon or blender.

Coats a spoon – when a substance is rendered thin/thick enough so that when a wooden or metal spoon is inserted into it and taken out, the substance leaves a thin film “coating the spoon”.

Boil - To bring a liquid to boiling temperature and to maintain it throughout the cooking time.

Chop to – To cut into pieces of approximately the same size


Tips, Options and Substitutions

Main equipment required to make this recipe

Measuring Jug


Wooden or Plastic Spoon

Chopping knife

Chopping Board

Blender, liquidiser or hand blender


Make Ahead

Allow to cool, cover and refrigerate


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