(at time of publication)
- 2 cups red lentils
- 2 litres vegetable stock (or chicken stock)
- 1 onion large
- 2-3 sticks celery
- 2-3 carrots, peeled
- 1 teaspoon oil
- 1 teaspoon paprika
- good dash Tabasco (optional)
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriandercilantroX
- 2 cups root-type vegetables (e.g pumpkin, potato, kumarasweet-potatoX, swede), peeled and cut into smallish chunks
- fresh parsley, chives or basil, chopped
- salt and pepper to taste
1 Put the lentils in a heatproof bowl with the hot stock to soak.
2 Use a food processor to chop the onions, celery and carrots finely.
3 Heat the oil in a large pan and sauté the onion and vegetable mix gently for 10 minutes, without browning.
4 Add the spices, Tabasco, lentils and stock with the chopped root vegetables. Bring to the boil, reduce the heat and simmer for about 20 minutes until the vegetables are cooked.
5 Serve the soup as it is for a chunky texture or purée for a smoother soup. Reheat the soup (if puréed) add fresh herbs and season to taste.Recipe supplied by Healthy Food Guide reader, Georgina Casey (Auckland)
Nutrition Info (per serve)
Total fat 2.4g
–Saturated fat 0.4g
Dietary fibre 8.7g
Georgina says: “Serve this on a cold wet Saturday for lunch after spending the morning cheering on the kids’ sports teams! I just throw in whatever is handy once I have done the base – last week I added bacon and then stirred in some low-fat sour cream at the end, but it varies all the time.”
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us