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spiced red lentil soup

spiced red lentil soup

As much as we keep going on about green vegetables, a large helping of warm coloured soup makes everyone happy! Packed with great fibre, plant-based protein, vitamins and health boosting spices this heart warming soup makes a great starter or one pot supper. Soups are one of the best "batch cooking" meals to make ahead and freeze. A great healthy option for busy family lives.

 

ingredients

serves 4

 

200g red split lentils
1 red pepper, deseeded and quartered
1 sweet potato peeled and cubed
1 onion chopped
2 cloves of fresh garlic chopped finely
500ml of vegetable stock or water
1 teaspoon ground turmeric
1 teaspoon sweet smoked paprika
Olive oil to drizzle

 

method

prep time: 15mins
cook time: 1h 30 approx

 
  • Rinse the lentils in cool water and drain.
  • In a large saucepan, add the lentils and cover with fresh water.
  • Cook for 20 minutes (water should be fully absorbed).
  • At the same time, place the quartered red pepper and chopped garlic on a baking pan, drizzle with olive oil and roast for 20 minutes.
  • Add the roasted red pepper, garlic, sweet potato and onion to the cooked lentils, add the stock, cover and simmer for 30 minutes.
  • After 30 minutes, add the ground turmeric and paprika, stir, cover and simmer for another 30 minutes.
  • Take off the heat and blitz (I use a hand held blender).
  • Serve with warm toasted sourdough grated with fresh garlic!
 

the health boost tip

Lentils, much like chick peas, are pulses (legume family) and are a nutrient dense food. Excellent source of folate, dietary fibre, vitamin B1 and B6 and minerals such as iron, manganese and potassium. Lentils are possibly one of the best food sources of slowly-digested carbohydrate and resistant starch as well as providing plant based protein. In summary, this soup is a bit of a one pot wonder! 

Download a printable version here

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