Sunday, April 26, 2015

Tonight's taste test - Curried carrot and red lentil soup


Tonight is cool and wet so it's time to start winter cooking. I decided to make an experiment tonight and it worked!! A delicious fragrant and spicy soup, this one is vegetarian and vegan friendly, cheap and easy to make and very filling with lots of fibre and low GI carbohydrates from the lentils (which are from the legume family). 

Legumes are foods like peas, beans and lentils and they are nutritional powerhouses with fantastic nutrient qualities, a great source of plant based protein, low GI carbohydrates and resistant starch. The coconut cream in my recipe does add more kilojoules and fat, but it is not too much across this big pot of soup. If you are closely watching your saturated fat intake you could consider using yoghurt or evaporated milk instead. 

INGREDIENTS:

  • 1 brown onion diced
  • 1 bunch coriander
  • 4 large carrots diced
  • 1.5 cups dried red lentils
  • 4 cups vegetable stock
  • 1/2  can reduced fat coconut cream
  • 2 TBSP Thai red curry paste
  • 2 TBSP olive oil
  • 1 TBSP minced garlic (or 2 cloves fresh garlic chopped)
  • 1 tsp minced ginger 
  • 1 TBSP dried ground cumin
  • 1 TBSP dried chilli flakes (omit if you don't like it spicy!)


METHOD:

  • Dice brown onion, chop stems of coriander just aboove the roots, set leaves aside for later. 
  • Toss onion and coriander steams in a heavy based pot with olive oil, garlic, ginger, cumin and chilli flakes and saute until onion is transparent
  • Add red curry paste and stir for 2-3 minutes until fragrant.
  • Add diced carrots and saute for 2-3 minutes until softened then add lentils and stock.
  • Simmer for 30 minutes on low heat until carrots and lentils are very soft.
  • If you like your soup lumpy, leave it as is. I whizzed mine with a stick blender until thick and no large pieces remain.
  • Add reduced fat coconut cream to taste (I used a bit less than 1/2 can) and stir through chopped coriander leaves in last 5 minutes to serve.
We each had a small bowl to taste test it and then I filled five containers for the freezer so this recipe could easily serve 6-8 people.

Bon appetit!







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