Jan
19

Recipe of the month – Spicy Lentil and Vegetable Soup

By
The worst time of year for colds and fl u’s is February
and March. Boost your immune system with plenty
of vitamin rich vegetables and fruits. This recipe
packs a punch with 7 different vegetables for a variety
of immune boosting antioxidants.
At only 265Kcals a serving this is also a delicious,
very low calorie recipe to help you shed a few festive
pounds. The high fi bre lentils also provide a good
source of plant protein that will keep you feeling
satisfi ed and fuller for longer. Having soup, with a
little protein, is a great option for lunch as it will give
you a steady source of energy and help prevent the
4pm coffee and chocolate craving.

lentil-soupThe worst time of year for colds and flu’s is February and March. Boost your immune system with plenty of vitamin rich vegetables and fruits. This recipe packs a punch with 7 different vegetables for a variety of immune boosting antioxidants.

At only 265Kcals a serving this is also a delicious, very low calorie recipe to help you shed a few festive pounds. The high fibre lentils also provide a good source of plant protein that will keep you feeling satisfied and fuller for longer. Having soup, with a little protein, is a great option for lunch as it will give you a steady source of energy and help prevent the 4pm coffee and chocolate craving.

Ingredients (serves 6)

  • 2tbsp olive oil
  • 1 leek, white part chopped
  • 2 cloves garlic, crushed
  • 2tsp curry powder
  • 1tsp g round cumin
  • 1tsp g aram masala
  • 1 litre vegetable stock
  • 1 bay leaf
  • 185g brown lentils
  • 450g sweet potato, cubed
  • 1 tin chopped tomatoes
  • 1tbsp tomato paste
  • 2 courgettes, sliced into half moons
  • 200g broccoli, divided into small florets
  • 1 carrot, diced
  • 100g frozen peas
  • 1 litre vegetable stock
  • 1tbsp chopped fresh coriander
  • Spiced yoghurt:
  • 250g plain yoghurt
  • 1tbsp chopped fresh mint
  • 1 clove garlic, crushed
  • 5 drops Tabasco

Method

1. Heat the oil in a pot and gently cook the leek , carrot and garlic for 4 minutes. Add the spices and cook for 1 minute.

2. Add the stock, bay leaf, lentils, tinned tomato, paste and sweet potato. Bring to the boil, then reduce to a simmer and cook for 15 minutes.

3. Add the courgettes, broccoli and stock and simmer for a further 10 minutes.

4. Add the peas and cook for 3 minutes, stir through coriander. Season.

5. Mix together the spiced yoghurt and serve a dollop on each serving of soup.

Categories : Recipes, Soups

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.