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Carrot and lentil soup

Name: Carrot and lentil soup
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Asian, Indian
Ingredients: Ingredients; 2 tbsp olive oil; 2 red onions, diced; 2 celery sticks, diced; 2 large carrots, peeled and diced; 2 garlic cloves, finely chopped; 30g/1oz fresh root ginger, peeled and finely chopped; 1 tsp sea salt; 15g/½oz fresh coriander (leaves and stalks), washed and finely chopped; 1 tsp ground turmeric; 1 tsp caraway seeds; 1 tsp ground cardamom seeds; 200g/7oz red lentils; 225g/8oz baby spinach, washed; salt and freshly ground black pepper; To serve; 4 tbsp plain yoghurt (or plant-based yoghurt); 1 lime, finely grated zest and juice

6 steps

Prep:30minCook:30min

Updated at: Thu, 17 Aug 2023 02:53:09 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories314.9 kcal (16%)

Total Fat8.8 g (13%)

Carbs46.8 g (18%)

Sugars6.6 g (7%)

Protein15.9 g (32%)

Sodium656.4 mg (33%)

Fiber10 g (36%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 Tbspolive oil

large, peeled and diced

2garlic cloves

finely chopped

30gfresh root ginger

peeled and finely chopped

1 tspsea salt

15gfresh coriander

leaves and stalks, washed and finely chopped

1 tspground turmeric

1 tspcaraway seeds

1 tspground cardamom seeds

200gred lentils

225gbaby spinach

washed

salt

freshly ground black pepper

4 Tbspplain yoghurt

or plant-based yoghurt

1lime

finely grated zest and juice

Instructions

Step 1

Method

Step 2

Heat the oil in a saucepan over a medium heat, then add the onion, celery, carrot, garlic, ginger and salt. Fry for 15 minutes, stirring often, until the vegetables are glossy and translucent.

Step 3

Stir in the coriander, turmeric, caraway and cardamom and cook for 1 minute. Add the lentils and 1.5 litres/2¾ pints water.

Step 4

Slowly bring the soup to a gentle simmer and cook for 10 minutes, or until the lentils have softened.

Step 5

Stir in the spinach and cook until it wilts, then add a few grinds of black pepper. Season with more salt and pepper if desired.

Step 6

Serve in bowls with a spoonful of yoghurt, a sprinkle of lime zest and a squeeze of lime juice.

View on bbc food

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