Spiced carrot & lentil soup
This tasty soup is great for a weekend lunch or a quick supper. Lentils (and other pulses) are a great source of lean protein, and also provide dietary fibre for healthy digestion. Carrots are packed with beta-carotene, which will help keep your vitamin A stores in good shape to support your immune system as the autumn colds do the rounds. Freeze individual portions in muffin tins and then store them in bags in the freezer for a handy healthy snack!
Ingredients (serves 4)
· 2 tsp cumin seeds
· Pinch chilli flakes
· 2 tbsp olive oil
· 600g carrots, washed and coarsely grated (no need to peel)
· 140g split red lentils
· 1l hot vegetable stock (from a cube is fine)
· 125ml milk
· Fat Free natural yogurt to serve
1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices.
We found this recipe on BBCGoodFood.com