Spiced Root Vegetable & Red Lentil Soup

Written by Guest Post on Wednesday, 02 August 2017.
Tagged: healthy cooking, healthy recipe, lentils, soup, vegetables

Spiced Root Vegetable & Red Lentil Soup

 

Just because the temperature has dropped, doesn’t mean our diet has to suffer. The cooler months can offer a huge variety of nourishing and hearty, veg-packed meals to keep us healthy through winter. This delicious soup is one such offering. Full of nutrient-rich root vegetables, abundant in vitamins, minerals and fibre, and lentils which provide a good source of plant protein. It’s the perfect way to get a big dose of nourishment and makes a filling meal in its own right, or you can have it as a starter to warm you up before a lighter meal.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 onion, diced
  • 1 cloves garlic, minced
  • 3 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp turmeric
  • 2cm piece of ginger, grated or finely chopped
  • ½ large red or green chilli, sliced
  • 2 carrots, peeled and cut into small chunks
  • 1 large potato, peeled and cut into small chunks
  • 1 medium sweet potato, peeled and cut into small chunks
  • 1 parsnip, peeled and cut into small chunks
  • 1 cup (200 g) split red lentils
  • 4 cups (1 litre) chicken stock
  • 1 cup (150 mL) water
  • TO SERVE:
  • 4 tablespoons natural yoghurt
  • ½ red or green chilli, finely sliced
  • 2 tbsp fresh coriander leaves, picked
  • 2 teaspoons fennel seeds

Nutrition per serve

1650 kJ (390 Calories), 18 g protein, 7 g fat (including 1 g saturated fat), 58 g carbohydrate (including 13 g sugars), 13 g fibre and 715 mg sodium. 

Directions

  1. Heat the oil in a large saucepan over low heat. Add onion and sauté for 3-5 minutes until soft. Add garlic and spices and fry for two minutes, stirring until fragrant.
  2. Increase heat to medium. Add ginger, chilli, vegetables, lentils, chicken stock and water and simmer for 30 minutes or until vegetables are very soft (lentils should be well cooked by now).
  3. Blend until smooth using a stick blender or food processor. If soup is too thick, add a little more water.
  4. Divide between bowls and top with yoghurt, extra chilli, coriander leaves and fennel seeds and serve with a slice of fresh or toasted sourdough.

Tip:

Store cold, cooked soup in the fridge for up to 5 days or in the freezer for up to 2 months.

Recipe and images created by dietitian Skye Swaney. You’ll find more of Skye’s lovely recipes at www.shiftnutrition.com.au

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