RED LENTIL SOUPIngredients2 garlic cloves1 small red onion1 thumbsize piece of ginger1 carrot1 stalk of celery½ tsp ras el hanout1 tsp smoked paprika¼ tsp ground cayenne pepper¼ tsp ground cumin500ml of vegetable stock*120g dried red split lentil130g of tinned chickpeas200g tin of chopped tomatoes200ml of tinned coconut milk½ bunch coriander100g crème fraiche*1 lemonSaltDrizzle of olive oilSalt / Pepper to tasteThis recipe is warming andflavourful, an easy way to makesoup at home. It’s nourishing byincluding protein from the lentilsand chickpeas to help with skinand muscle health. The calcium,for bone health, is mainly fromthe crème fraiche plus a little fromthe lentils and chickpeas. Soupsare also hydrating which aid withkeeping our skin and urinarysystem healthy.Make this dish your own bymaking tweaks to your preferencee.g. whole milk instead of coconutmilk, swap half the red lentils forgreen lentils, blending the soupafter cooking to make it smooth,add a sprinkle of sliced chillis afterserving, or add in baby spinach inthe last minute of cooking.*You can make this vegan byusing vegan stock cubes. Somevegan crème fraiche brands alsohave added calcium.Serves: 2Time to prep: 20minTime to cook: 50minMethod1. Mince the garlic and ginger, dice the red onion, carrot, celery, andfinely chop the coriander.2. In a saucepan over a medium heat, add a little oil and gently fry allthe vegetables until soft but not coloured.3. To the same pan, add all the spices and cook them for 2 minutes.Add the chopped tomatoes, stock and red lentils, bring to the boiland reduce to simmer for 40 minutes or until the lentils are soft.4. Add the chickpeas (previously drained and rinsed), coconut milk,the juice of the lemon, ½ of the chopped coriander and simmer for5 minutes.5. Season to taste then serve in bowls. Sprinkle over the remainingcoriander and drizzle over the crème fraiche if using.To make stock from scratch:Roughly chop 1kg of vegetables (2 carrots, 2 onions, 1 garlic,2 celery sticks, 1 leek, 200g button mushrooms). In a largesaucepan, add all the vegetables and cover with water. Bring tothe boil and simmer for 30 minutes. When ready, pass the liquidthrough a sieve and store until needed. It keeps in the fridge for upto 5 days or freezer for up to 3 months.5
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