Red Lentil, Carrot, Ginger and Mint Soup

Despite the unseasonably warm Autumn weather in Sydney at present I’m still well and truly into cooking soups. This hearty, nutritious and satisfying soup is one that’s on the top of my list.  It’s quick to cook, great for a budget family meal and perfect for the freezer.

Nutrition Note: Red lentils are a delicious and hearty alternative to meat, providing protein and iron.  Include vitamin C rich foods alongside legumes to help maximise the absorption of iron.

This recipe was featured in our Autumn/Back To School issue of our Magazine. To find out more about our popular magazines or to purchase online see the links below:

Launch magazine 

Back to School Magazine 

Winter Warmers Magazine

Ingredients

• 2 tsp olive oil
• 1 brown onion, finely diced
• 1 tsp ground cumin
• 1 tsp grated fresh ginger
• 1 tsp grated lemon rind
• 1 cup red lentils, rinsed and drained
• 4 small carrots (or 3 large), grated
• 4 cups salt reduced vegetable or chicken stock
• 2 tbsp mint, finely chopped
• natural or Greek yoghurt to serve (optional) *no longer dairy free with addition of yoghurt

Method

Step 1

Heat the oil in a medium saucepan over medium-high heat. Add the onion, cumin, ginger and lemon rind and sauté for 2-3 minutes or until the onion has softened. -

Step 2

Add the lentils, carrots and stock and bring to the boil. Reduce the heat and leave to simmer for 8-10 minutes or until the lentils are tender. -

Step 3

Stir through the mint and top with a spoonful of yoghurt and/or wholegrain toast to serve. -