Carrot, kale and red lentil soup

1 April 2021

A hearty, chunky soup using seasonal veg that is easy to cook in bulk and freezes well.

Nutritional highlights

This soup is a nutritional powerhouse, giving you 1/3 of your daily fibre recommendation in one serving!

Carrots and kale are both excellent sources of vitamin A, which plays a key role in immune function as well as skin and eye health. Kale is also rich in vitamin K and vitamin C, both important nutrients involved in wound healing, and bone health. Lentils are also excellent plant-based sources of protein and fibre, making this dish well rounded to fuel you throughout your day.

Ingredients list

(Makes 6 servings)
Preparation Time: 15 minutes
Cooking Time: 25 minutes

  • 1 tsp olive oil
  • 2 plump garlic cloves
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1 tsp turmeric
  • Handful fresh thyme
  • 4 shallots
  • 6 medium carrots
  • 150g kale
  • 250g red lentils
  • 1 vegetable stock cube
  • 400g tin chopped tomatoes
  • 60g cashews

Method

Finely slice the shallots, chop the carrots and crush the garlic.

Add the olive oil to a large saucepan over a high heat, add the onion and fry for 2 minutes. Add the carrot and cook for another 2 minutes.

Add the garlic, cinnamon, cumin and turmeric and stir to coat the vegetables.

Add the tomatoes, vegetable stock, 500ml of boiling water and season with salt and pepper.

Add the lentils, cover the pan and simmer over a high heat for 20-25 minutes.

Once the carrots are soft add the kale and cook for two minutes.

Top with cashews.

Calories: 169 Fat: 7.4 Saturates: 1.5 Total Sugar:  Salt: 0.06