Spiced Lentil and Vegetable Soup

Spiced Lentil and Vegetable Soup

Course: Lunch, Soup and Light Dinners, Mains
Prep Time: 15 mins
Cook Time: 50 mins
Total Time: 1 hr 5 mins
Servings: 4 people
Author: Anna Bloomfield
A warming, nutritious soup made using store cupboard ingredients, that will keep the winter blues at bay. What more could you want on a cold winters day?
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Ingredients

  • 2 tablespoons cooking oil
  • 1 medium onion (finely diced)
  • 1 ½ cups winter veg* (diced small, i.e. 3 medium carrots or 1 whole leek etc)
  • 3 large cloves garlic (crushed)
  • 2 teaspoons cumin
  • teaspoons coriander
  • ½ teaspoon turmeric
  • ½ teaspoon black pepper
  • 1 small pinch chilli flakes
  • ½ teaspoon thyme
  • 1 tin green or brown lentils (drained)
  • 1 tin 400g chopped tomatoes
  • 1 litre hot vegetable stock
  • 3 savoy cabbage leaves (tough stalks removed and cut up small or 2 large handfuls fresh spinach or kale)
  • Juice of half a lime
  • Salt to taste

Instructions

  • Heat the oil in a large pan over a medium heat. Add the onion and the winter veg and cook, stirring occasionally and taking care that it doesn’t brown, until the onion is translucent and the veg have begun to soften, 5-7 minutes
  • Add the garlic and the five spices and cook, stirring, for a minute or so.
  • Add the thyme, lentils, tomatoes and stock. Stir, cover and bring to the boil then leave to simmer for 30 minutes, stirring once or twice.
  • Now add the cabbage leaves or spinach and allow to cook. The spinach will only take one minute, the cabbage and kale will take around 5-6 minutes.
  • Taste, add the lime juice and adjust the seasoning to your liking.
  • Serve with a grating of parmesan on top, or with fresh bread and a chunk of cheese.

Notes

*You can use pretty much any winter veg – parsnip, carrot, leek, swede, etc.

Nutrition

Calories: 236kcal (12%) | Carbohydrates: 33g (11%) | Protein: 10g (20%) | Fat: 7g (11%) | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 181mg (8%) | Potassium: 770mg (22%) | Fiber: 11g (44%) | Sugar: 7g (8%) | Vitamin A: 7775IU (156%) | Vitamin C: 19.6mg (24%) | Calcium: 88mg (9%) | Iron: 5.3mg (29%)

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