Carrot and caraway soup with toasted almonds
Reviewed by our expert panelServes: 4
Time to make: 25 mins
Total cost: $9.80 / $2.45 per serve
(at time of publication)
Ingredients
- 5 cups vegetable stock (make with 5 cups boiling water and 4 teaspoons stock powder)
- 2 onions, finely chopped
- 2 cloves garlic, crushed
- 2 teaspoons caraway seeds or ground coriander
- 900g carrots, peeled, roughly chopped
- 2 stalks celery, finely chopped
- ½ cup red lentils
- 4 tablespoons almonds, toasted, roughly chopped
Instructions
1 Add a little stock to a large non-stick pan and cook onions and garlic until softened.
2 Add caraway seeds (or coriander), carrots, celery and a little more stock if needed. Cook for 8-10 minutes.
3 Add remaining stock and lentils. Bring to the boil and simmer until tender – about 10 minutes.
4 Purée soup in a blender (or use a hand blender) until smooth but slightly chunky. Serve topped with toasted almonds and garlic flatbread. Garnish with fresh coriander.
Variations
Make it gluten free: Use gluten-free stock powder and serve with gluten-free flat bread.
Nutrition Info (per serve)
-
Calories 127cal
-
Kilojoules 530kJ
-
Protein 5g
-
Total fat 5g
-
–Saturated fat 0g
-
Carbohydrates 15g
-
–Sugars 12g
-
Dietary fibre 10g
-
Sodium 180mg
-
Calcium 120mg
-
Iron 1.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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