Carrot & Red Lentil Soup

Healthy Recipes

Serves: 4-5
Prep & Cooking Time: 50-60 mins

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & E, protein, calcium, fibre, potassium, magnesium, iron, zinc no added sugar or oils and per serving is low in saturated fats!

This recipe produces a nutritious and vibrant bowl of soup! The lentils and almonds make an ordinary bowl of carrot soup very hearty, whilst the ginger and cumin provide a lovely and ‘warming’ taste- it definitely gets two huge thumbs up from us! 

We hope that you enjoy it as much as we did. Happy cooking everyone!

 

 

 

Ingredients:

+++++++++++++++++++++++++160g     Dried Red Spilt Lentils
+++++++++++++++++++++++++2L         Vegetable Stock (low-salt/DF/GF)
+++++++++++++++++++++++++760g    Carrots
+++++++++++++++++++++++++180g     White Onion
+++++++++++++++++++++++++50g       Root Ginger
+++++++++++++++++++++++++8g         Garlic Clove
+++++++++++++++++++++++++40g       Ground Almonds
+++++++++++++++++++++++++2g          Ground Cumin

 

Directions:

  1. Wash, remove any stones or seeds and then prepare the lentils according to the packet instructions. Drain.

2. In the meantime, place a large, non-stick saucepan over a medium-low heat. Add the stock. Bring to the boil.

3. Meanwhile, wash, peel, trim the ends and then slice the carrots. Peel and finely chop the onion. Wash, peel and grate the ginger. Peel and finely grate the garlic.

4. Add the carrots, onion, ginger and garlic to the saucepan. Bring back to the boil. Reduce to a simmer. Cover with a lid. Cook for 12 mins or until the carrots are tender.

5. Remove from the heat. Allow it to cool slightly.

6. In the meantime, place the lentils into another large saucepan or resealable container.

 

 

Ours went into this plastic tub for more quick and delicious lunches this week! 🙂

  1. Place the soup mixture into a blender or food processor.

2. Blend until puréed.

3. Transfer the puréed soup into the pan or container with the lentils. Stir together. Repeat steps one and two until all of your soup is puréed.

4. Add the ground nuts and cumin.

5. Stir together. Taste and season as necessary.

 

 

Place the pan over a medium-low heat (if applicable) and reheat.

Serve warm. Ladle into a serving bowl. Garnish with some: spice, ground black pepper, seeds or fresh herbs if desired.

NB: We used a sprinkle of: ground cumin, sunflower seeds and fresh coriander. 🙂

Enjoy!

 

If preferred…

  • Vary your ‘main’ vegetable! Instead of carrots, try using: sweet potatoes, butternut or acorn squash, red bell peppers or maybe some parsnips!
  • Add a little almond milk or soya yoghurt (just before reheating) for added calcium. Alternatively, try substituting some of the broth for almond milk.
  • Try using other earthy spices such as: dried coriander, turmeric, cardamom, cloves, paprika or a garam masala blend.
  • Spice it up with fresh chillies or chilli powder!
  • Serve it with some warmed GF bread, or try an oatmeal pita or rye bread (if you are not concerned about gluten!).
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