Stage two: Curried red lentil soup 

Prep time 5 minutes

Cook time 30 minutes

Serves 4

Calories per portion 230

½ medium onion, peeled (around 80g)

1 garlic clove, peeled

2cm piece fresh root ginger, peeled (around 20g)

1 tbsp olive oil

¾ tsp chilli flakes

1 tsp ground cumin

½ tsp turmeric

½ tsp ground coriander

½ tsp ground ginger

½ tsp garam masala

200g red split lentils

400g can chopped tomatoes

800ml vegetable stock

1 cinnamon stick (optional)

20g natural yogurt, to garnish (1 tsp per portion)

handful fresh coriander, to garnish

½ chilli, sliced, to garnish

• Place the onion, garlic and fresh ginger in a small food processor and blitz to a paste. Transfer to a medium saucepan with the oil and sauté for 5 minutes over a medium heat until softened. Add the chilli flakes and spices and cook for 1 minute.

•  Stir in the lentils, tinned tomatoes and vegetable stock and bring to the boil. Add the cinnamon, if using, reduce the heat and simmer for 25-30 minutes.

• To serve, remove the cinnamon, check the seasoning and top each bowlful with yogurt. Garnish with coriander and chilli.

NOTE: The soup will thicken when it cools so if you are reheating it, add more stock or water to achieve the desired consistency.

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©Roy Taylor 2020. recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe