Saturday soup

Author: Healthy Food Guide reader recipe

First published: Oct 2006

Serves: 6

Time to make: 35 mins

Total cost: $7.17 / $1.79 per serve

(at time of publication)

Ingredients

More weights & measures

2 cups red lentils
2 litres vegetable stock (or chicken stock)
1 onion large
2-3 sticks celery
2-3 carrots, peeled
1 teaspoon oil
1 teaspoon paprika
good dash Tabasco (optional)
1 teaspoon cumin seeds
1 teaspoon ground coriandercilantroX
2 cups root-type vegetables (e.g pumpkin, potato, kumarasweet-potatoX, swede), peeled and cut into smallish chunks
fresh parsley, chives or basil, chopped
salt and pepper to taste

Instructions

1 Put the lentils in a heatproof bowl with the hot stock to soak.

2 Use a food processor to chop the onions, celery and carrots finely.

3 Heat the oil in a large pan and sauté the onion and vegetable mix gently for 10 minutes, without browning.

4 Add the spices, Tabasco, lentils and stock with the chopped root vegetables. Bring to the boil, reduce the heat and simmer for about 20 minutes until the vegetables are cooked.

5 Serve the soup as it is for a chunky texture or purée for a smoother soup. Reheat the soup (if puréed) add fresh herbs and season to taste.

Recipe supplied by Healthy Food Guide reader, Georgina Casey (Auckland)

HFG tip

Georgina says: “Serve this on a cold wet Saturday for lunch after spending the morning cheering on the kids’ sports teams! I just throw in whatever is handy once I have done the base – last week I added bacon and then stirred in some low-fat sour cream at the end, but it varies all the time.”

Nutrition Info (per serve)

Calories 252cal

Kilojoules 1054kJ

Protein 16.8g

Total fat 2.4g

–Saturated fat 0.4g

Carbohydrates 41g

–Sugars 5.8g

Dietary fibre 8.7g

Sodium 445mg

Calcium 60mg

Iron 5.6mg

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.

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