plant power
iron-rich vegetarian soups These filling bowls contain plenty of iron, plus vitamin C in the form of citrus and peppers – this will help you absorb the benefits of the iron faster recipes ESTHER CLARK photographs MIKE ENGLISH
Curried spinach & lentil soup 2 OF 5-A-DAY
FOLATE
VEGGIE
Food stylist KATY GILHOOLY | Stylist HANNAH WILKINSON
SERVES 4 PREP 10 mins COOK 45 mins EASY V ❄ soup only
2 tbsp rapeseed oil 1 onion, finely chopped 2 large garlic cloves, crushed ¼ tsp hot chilli powder 1 tsp cumin seeds 1 tbsp medium curry powder 160g dried brown lentils 1.2 litres low-salt veg stock large bunch coriander 30g unsalted cashew nuts, toasted 2 lemons, zested and juiced 500g spinach
1 Heat 1 tbsp oil in a large saucepan. Add the onion and fry for 8 mins until soft and translucent. Stir in half the garlic, the chilli, cumin and curry powder and cook for 1 min more. Add the lentils and stock, 62 BBC Good Food Middle East May 2021
then cover and simmer for 30 mins over a medium-low heat. 2 Put the coriander, remaining oil and garlic, the cashews and lemon zest in a food processor and blitz with 1-2 tbsp water until semi-smooth. Spoon the chutney into a bowl and set aside. 3 Stir the spinach into the soup and cook for 5 mins, or until wilted. Tip half the soup into a blender and blitz until smooth, then return this to the pan. Stir through lemon juice to taste. 4 Ladle the soup into bowls and top with generous dollops of the cashew chutney. GOOD TO KNOW healthy • low fat • folate • fibre • vit c • iron • 2 of 5-a-day PER SERVING 305 kcals • fat 12g • saturates 1g • carbs 28g • sugars 6g • fibre 10g • protein 17g • salt 1.1g
