Carrot and Lentil Simple Soup

author:Susannah White
Soup
30Mins
4people
Carrot and Lentil Simple Soup
Description
There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
Ingredients
  • 1 mug red split lentils
  • 8 carrots
  • 1 tsp ground coriander (unless you hate it, in which case you could use cumin)
  • 1 tsp dried parsley
  • 50g creamed coconut (from a block, saturated fat removed - that's the transparent bit - just cut it off)
  • 1 stock cube (you could use low-salt version)
  • 1 litre water
Directions
  1. Place the lentils in a large saucepan and rinse them well (to do this, simply fill the pan with water, swish the lentils, wait for them to settle and then pour away the water, retaining the lentils - repeat three times)
  2. After the last rinse of the lentils, place on hob and add the water.  Bring to boil then reduce to a medium bubble.
  3. Wash, peel (if you prefer) and grate the carrots.
  4. Once the lentils start to soften slightly add the coconut, coriander and parsley.
  5. Add the carrot and stock cube.  Bring back to boil then reduce to medium bubble.
  6. Allow to simmer for about 20 minutes until the ingredients are nice and soft.
  7. Use a stick-blender to blend to your preferred consistency.  You can eat it without blending if you don't have a blender.
  8. Serve whilst hot with a little seasoning.

Same Category

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This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.
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Carrot and Lentil Simple Soup
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Carrot and Lentil Simple Soup
There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
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