2 minute read
Soul soup
Is there anything more warming on a cold winter’s day than a bowl of home made soup?
Dietitian Amy Wilkinson thinks not. Her hearty lentil and vegetable soup is tasty and packed with the fibre and vitamins we need during winter months.
“You can use whatever you have handy”, says Amy, a community dietitian in Knowsley.
“If you have children, it’s a great family activity. Mine love to get involved in measuring out ingredients and chopping vegetables. Kids enjoy eating food they’ve helped to cook and it helps them develop good eating habits as they get older.”
Amy’s hearty lentil and vegetable soup
Prepare: 15 minutes
Cook: 30 minutes
Serves 4
Ingredients
• 1 large onion, chopped
• 4 carrots, chopped
• 1 red pepper, deseeded and chopped
• 900ml reduced salt vegetable stock
• 50g dried red lentils
• Quarter teaspoon ground ginger (optional)
• 4 tablespoons low fat natural yoghurt (optional)
• Pinch of ground black pepper.
1. Put the carrots, onion, red pepper, lentils and ginger (if using) into a large pan. Add the stock and bring to the boil. Once boiling, reduce the heat and simmer, partially covered, until the vegetables and lentils are tender (about 25 mins).
2. Blend the soup using a hand held stick blender to the consistency you prefer. Or you can use a liquidiser or food processor if you have one. Season to taste with pepper.
3. Ladle the soup into four bowls and swirl the yoghurt on top (optional). Garnish with extra black pepper and chopped chives if using and serve!
To serve
• 4 wholemeal bread rolls (Amy uses pitta bread cut into shapes with a cookie cutter).
Save money and time
Double up on the ingredients and you’ve made two meals in one. Once cool, the soup can be kept in in the fridge for up to three days or frozen for up to three months.
Amy’s tip
To save money, replace the pepper with 500g of carrots or add potatoes, tomatoes, sweet potato or butternut squash.
