Spiced Lentil Soup
I just can’t get enough of soup in winter, it’s such a hearty, satisfying meal. This spiced lentil soup recipe is lovely, it’s warming, filling and easy to make.
A bit about lentils
Lentils come in:
- Red – used in soups, stews and dal
- Brown – great for soups and stews
- Yellow – used to make dal
- Black, also know as Puy – these are used in salads
- Green – can be used as a cheaper alternative to Puy lentils
Lentils are quick and easy to prepare and are a good source of protein and fibre and are low in fat. When combined with a whole grain, such as brown rice, they are a great complete protein source for vegetarians. They are also a good source of magnesium, zinc, iron and B vitamins.
The fibre in lentils helps support regular bowel motions and improves the growth of the beneficial bacteria found in the large intestine, and it helps keep you feeling full for longer. Just a warning though, the fibre in lentils can make you a bit bloated and windy!! However, soaking dried lentils in a bowl of water overnight makes them more digestible and reduces these side effects. As does slowly adding fibre to your diet, about 5g per week, if you currently eat a low fibre diet.
You can read more about lentils and other legumes on the Grains and Legumes Nutrition Council website.
Spiced Lentil Soup Recipe
1 onion, finely diced
1 tablespoon olive oil
3 teaspoon ground cumin
1 teaspoon ground coriander
150g lentils – red or brown
2 celery stalks, finely diced
2 large carrot, finely diced
1 large potato, peeled and chopped
2L veggie stock
Juice and zest of 1 lemon
Optional: serve with a dollop of natural yoghurt and a sprinkle of fresh coriander
In a large saucepan fry the onion in the olive oil, over medium heat, for 10mins. Add the spiced and cook until they give off an aroma, about 2mins. Add the lentils and veggies and stir until coated in the spice mix. Pour in the stock. Bring to the boil and simmer until the lentils are cooked, about 40mins. Either leave chunky or blend until smooth. Add the lemon juice and zest, stir well. Serve topped with yoghurt and coriander.
This recipe uses ground cumin and coriander, however, for something different you could use this Baharat spice mix instead.
I hope you enjoy this spiced lentil soup recipe! If so try my Sweet Potato Lentil Soup recipe.