Carrot and caraway soup with toasted almonds

Serves: 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 coriandercilantroX
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.

Nutrition Info (per serve)

Kilojoules 530kJ

Calories 127cal

Protein 5g

Total fat 5g

–Saturated fat 0g

Carbohydrates 15g

–Sugars 12g

Dietary fibre 10g

Sodium 180mg

Calcium 120mg

Iron 1.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.