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Simple Lentil Soup

Updated on April 9, 2014

Rate this soup

5 stars from 1 rating of Red Lentil Soup

Soups

I really enjoy making soups as they are very easy, often inexpensive and you can make a huge variety of different types.

This recipe uses red lentils which contain vitamins and minerals and are high in fibre. They contain iron, Vitamin B1 and B6 as well as zinc, which helps in healing as it helps make new cells and enzymes, and potassium which helps balance body fluids and may help lower blood pressure. For more information on how nutrients are used by the body visit -http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx

For more information on what red lentils contain visit

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

The recipe is very easy to adapt and can be made richer for a dinner party or spicier if you prefer it that way. I enjoy it mostly just as it is and as it's easy to reheat I often take it to work for lunch.

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Ingredients

The ingredients are things most people would have in their cupboards
The ingredients are things most people would have in their cupboards | Source

Cook Time

Prep time: 10 min
Cook time: 30 min
Ready in: 40 min
Yields: serves four people

Ingredients

  • 2 Carrots, sliced
  • 1 White Onion, chopped
  • 250g Red Lentils
  • 1 Garlic clove, chopped
  • 500mls Vegetable stock
  • 1/2 tsp Salt
  • A few generous pinches Black pepper
  • 1 tsp Natural yogurt or cream, to serve
  • 1 tsp Coriander or other fresh herb, to serv

Other ideas

For a spicy option add some dried coriander and cumin or some curry powder when you soften the onions and garlic

Try using a couple of medium sized, peeled potatoes instead of carrots and stir through 2 tablespoons of cream for a really smooth creamy soup

Butternut squash or sweet potato can also be used with lentils - I like to roast the squash or sweet potato with some spices in the oven until soft then add to the onion and lentil mixture to liquidise

You can also try adding tomatoes, with or without the carrot for a tomato and lentil soup

Try it a few times and experiment a bit getting the exact consistency and taste you like best


Method

  1. Start by chopping the carrots, onion and garlic
  2. Put the oil in a saucepan over a medium heat
  3. Put onion and garlic in the oil and soften for a few minutes
  4. Add the carrots and lentils, stock and salt and pepper
  5. Bring to the boil then reduce heat and simmer for 25 - 30 minutes
  6. Do keep checking and if it starts to look dry add a more stock but only a little at a time as you don't want the finished soup to be too watery
  7. When lentils are soft and carrots cooked turn off heat and allow to cool for a few minutes
  8. Whizz in a food processor until smooth then taste and adjust seasoning. You if you like a bit of texture just stop before it is completely smooth.
  9. Try serving with a swirl of cream of a teaspoon of natural yoghurt and a sprinkling of coriander

Nutrition

Nutrition Facts
Serving size: 1 soup bowl
Calories 220
Calories from Fat54
% Daily Value *
Fat 6 g9%
Saturated fat 2 g10%
Unsaturated fat 4 g
Carbohydrates 25 g8%
Fiber 13 g52%
Protein 11 g22%
Cholesterol 5 mg2%
Sodium 600 mg25%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Great for Lunch

Try adding a few freshly chopped herbs to serve
Try adding a few freshly chopped herbs to serve | Source

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