Vegetarian and Vegan Recipe Guide - Fittleworth - Flipbook - Page 5
RED LENTIL SOUP
Ingredients
2 garlic cloves
1 small red onion
1 thumbsize piece of ginger
1 carrot
1 stalk of celery
½ tsp ras el hanout
1 tsp smoked paprika
¼ tsp ground cayenne pepper
¼ tsp ground cumin
500ml of vegetable stock*
120g dried red split lentil
130g of tinned chickpeas
200g tin of chopped tomatoes
200ml of tinned coconut milk
½ bunch coriander
100g crème fraiche*
1 lemon
Salt
Drizzle of olive oil
Salt / Pepper to taste
This recipe is warming and
flavourful, an easy way to make
soup at home. It’s nourishing by
including protein from the lentils
and chickpeas to help with skin
and muscle health. The calcium,
for bone health, is mainly from
the crème fraiche plus a little from
the lentils and chickpeas. Soups
are also hydrating which aid with
keeping our skin and urinary
system healthy.
Make this dish your own by
making tweaks to your preference
e.g. whole milk instead of coconut
milk, swap half the red lentils for
green lentils, blending the soup
after cooking to make it smooth,
add a sprinkle of sliced chillis after
serving, or add in baby spinach in
the last minute of cooking.
*You can make this vegan by
using vegan stock cubes. Some
vegan crème fraiche brands also
have added calcium.
Serves: 2
Time to prep: 20min
Time to cook: 50min
Method
1. Mince the garlic and ginger, dice the red onion, carrot, celery, and
finely chop the coriander.
2. In a saucepan over a medium heat, add a little oil and gently fry all
the 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 boil
and 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 for
5 minutes.
5. Season to taste then serve in bowls. Sprinkle over the remaining
coriander 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 large
saucepan, add all the vegetables and cover with water. Bring to
the boil and simmer for 30 minutes. When ready, pass the liquid
through a sieve and store until needed. It keeps in the fridge for up
to 5 days or freezer for up to 3 months.
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