Chunky Lentil and Vegetable Soup Recipe - You Are What You Eat

Recipe: Chunky Lentil and Vegetable Soup

Serves 6

1 tbsp virgin olive oil
2 garlic cloves, peeled and crushed
2 medium onions, peeled and sliced
1 heaped tsp finely grated root ginger
1 tsp hot chilli powder
3 medium carrots, peeled and sliced
2 medium parsnips, peeled and cut into small cubes
1 large sweet potato, peeled and cut into small cubes
175g / 6oz red split lentils
1 organic vegetable stock cube
1 medium leek, trimmed and sliced
Fresh parsley sprigs, to garnish (optional)

Method

Heat the oil in a large saucepan or flame-proof casserole over a low heat and cook the garlic and onions for 5 minutes until softened but not coloured, stirring occasionally.
Add the ginger and chilli powder and cook with the onions for a few seconds before adding the carrots, parsnips and sweet potato. Add the lentils to the pan and stir well. Crumble the stock cube on top and pour over 1.5lts / 2 ¾ pts cold water.
Bring to a boil, then reduce the heat and simmer gently for 10 minutes, stirring occasionally. Remove any foam that rises to the surface with a spoon. Add the sliced leek and simmer for a further 8-10 minutes until the lentils are tender.
Serve in warmed bowls, garnished with fresh parsley if liked. Alternatively, blend the soup for a smoother texture, then serve topped with spoonfuls of low fat bio yogurt and fresh chopped coriander.

Nutritional information per serving:

208 kcals
3g fat (of which 0.5g saturated fat)
10g protein
38g carbohydrate
6g fibre
0.4g salt

Health Facts

Lentils are a good source of soluble fibre and have a low GI rating, which means they help keep the blood sugar levels stable. Sweet potatoes contain more vitamin E than any other low fat food, which together with betacarotene and vitamin C helps fight harmful free radicals in the body. Leeks and onions are rich in sulphur-containing phytochemicals which help protect against heart disease and cancer.

You Are What You Eat Tips

This soup will keep well in the fridge for up to two days. Cool, then transfer to a rigid container before chilling. Heat through thoroughly before serving. It also freezes well, but is better blended first.

You can use any root vegetables you like for this soup, just keep quantities roughly the same and don't be afraid to add extra water if the soup seems too thick.

If you don't have fresh root ginger handy, just add a teaspoon of ground ginger instead.

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