Nutrition Info.(per serve)
- 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 coriander
- 2 cups root-type vegetables (e.g pumpkin, potato, kumara, swede), peeled and cut into smallish chunks
- fresh parsley, chives or basil, chopped
- salt and pepper to taste
Total fat 2.4g
Saturated fat 0.4g
Dietary fibre 8.7g
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)
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.”
Hanu de Jong
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