Chocolate Spinach: Indian Spiced Lentil and Vegetable Soup

Now that winter has well and truly arrived, I'm eating soup everyday. A big batch can last most of the week and is perfect for lunch or dinner. The recipe below uses a few Indian spices which gives it a mild curry taste. The lentils absorb the wonderful flavours and are rich in fiber. The blended cashew nuts form a creamy buttery texture which is a healthier alternative to cream.

If you want a lower calorie and fat option, don't bother with the cashew nuts and just add a cup of almond milk instead. The nutritional information for both versions are below.

Lentils go great in soups. Either buy pre-cooked canned versions (watch out for added salt!) or boil them up for 30 minutes. As they are high in fibre, both the soluble and insoluble types, they help prevent heart disease and lower cholesterol.

In addition to its beneficial effects on the digestive system and the heart, the soluble fiber found in lentils help stabilize blood sugar levels, while providing steady, slow-burning energy. Lentils can increase your energy by replenishing iron stores. Unlike red meat, another source of iron, lentils are not rich in fat and calories. Read more about the wonders of lentils online.

Indian Spiced Lentil and Vegetable Soup

Makes 4 servings (2 cups per serving)

Click HERE for a printable recipe card.

Ingredients:

- 110g / 4oz onion, chopped

- 1 clove garlic, crushed

- 370g / 13oz potato, chopped

- 411g / 14.5oz / 1 can diced tomatoes (no added salt)

- 480ml / 16floz water

- 170g / 6oz carrot

- 1tsp cumin

- 1tsp turmeric

- 1tsp mild curry powder

- 120g / 2 stalks celery

- 150g / 5.3oz courgette

- 100g / 3.5oz mushrooms

- 52g / 1.8oz raw cashew nuts (unsalted)*

- 120ml / 4floz water*

- 140g / 5oz lentils (pre-cooked)

*If desired, replace cashew nuts and water with 240ml / 8floz almond milk.

Method:

Cook chopped onion and garlic in saucepan, sprayed with cooking oil, for 2 minutes.
Chop the potato into cubes and add to the pan, along with the diced tomatoes and water. Cook for 5 minutes.

Chop the carrot and add to the pan, along with the spices and cook for 5 minutes.

Chop the celery, courgette and mushrooms and add to the saucepan.

Blend the cashew nuts with the water and add to the soup. Alternatively add almond milk.

Once all the vegetables have cooked, blend together using a food processor or hand-held blender. Add a little more water whilst blending if the soup is too thick.