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 in the colder months. It makes a filling meal in its own right, or have it as a starter to warm you up before a lighter meal.

 

Ready In: 50 minutes

Prep time 10 minutes

Cooking time 40 minutes

Serves 4

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 onion, diced
  • 1 clove garlic, minced
  • 3 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon turmeric
  • 2cm piece 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 (200g) split red lentils
  • 4 cups (1 litre) chicken stock
  • 1 cup (150mL) water

Directions

1. Heat 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 2 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.

 

Nutrition per serve (per 630g bowl)

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

 

 

You’ll find more healthy recipes at Catherine Saxelby's website. 

Recipe and image credit: Skye Swaney

© Prevention Australia
First published:
Tags:  soupwinter recipe