Cook time is 30minutes
Total time is 30minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
16 Ingredients
Number of servings
4
- 1tablespoons olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, finely chopped
- 1teaspoons cayenne pepper
- 200grams red split lentils, rinsed
- 1 liter vegetable stock
- 1 2/3 cup coconut milk, from a can
- 1 Scotch bonnet chilli, left whole
- 1tablespoons thyme leaves
- 200grams potatoes, peeled and cut into 1 cm (½ in) dice
- 200grams carrots, peeled and cut into 1 cm (½ in) dice
- 400grams sweetcorn kernels, either fresh, frozen or canned
- 2 red capsicum, cut into 1 cm dice
- 1 pinch salt
- 1 pinch pepper
- 1teaspoons coriander, chopped
Nutrition per serving
2620kJ / 630Cal
2620 Kilojoules or 630 Calories
30% of daily energy intake*
Protein
21.7grams
Fat
33.0grams
Carbs
53.0grams
Sugars
14.6grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Heat the oil in a saucepan and stir-fry the onion and garlic for 2-3 minutes.
Step 2 of 4
Increase the heat, add the cayenne pepper, red lentils, stock, coconut milk, chilli, thyme, potato and carrots. Bring to the boil and simmer for 15-20 minutes.
Step 3 of 4
Season and add the corn and red capsicum for the last 3 minutes of cooking.
Step 4 of 4
Remove the Scotch bonnet chilli, ladle the chowder into warmed bowls and serve garnished with chopped coriander and sprinkled with freshly ground black pepper.
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