Spiced Lentil and Parsnip Soup with Crispy Lentils
Ingredients
150g green lentils
2 tbsp flavourless oil, such as sunflower
2 onions, finely sliced
500g parsnips, roughly chopped
4 garlic cloves, finely sliced
1 red chilli, deseeded and finely sliced, plus extra to serve (optional)
5cm piece ginger, peeled and finely sliced
2 tsp coriander seeds
1 tsp cumin seeds
1 tsp ground turmeric
1 tsp mustard seeds
1.5 litres low-salt vegetable stock, hot (gluten free if required)
1 (400ml) tin reduced-fat coconut milk
6 dollops natural yoghurt, to serve (optional)
4 servings
Calories~563 kcal
Protein~16 g
Carbs~71 g
Fat~23 g
Fiber~16 g
Sugar~18 g
Total recipe
Calories~2,250 kcal
Protein~65 g
Carbs~285 g
Fat~90 g
Fiber~65 g
Sugar~70 g
Method
Step 1
Preheat the oven to 200°C/180°C fan/gas 6. Put 30g of the lentils in a small saucepan with 125ml water. Bring to the boil, then reduce the heat to low, cover and simmer for 10 mins or until the lentils are soft with a little bite. Drain if needed, then tip out onto a clean tea towel and pat dry.
Step 2
Transfer to a small baking dish and stir through ½ tbsp of the oil; season lightly. Spread out into an even layer and bake for 20 mins, stirring halfway through, until crisp and slightly puffed.
Step 3
Meanwhile, heat the remaining 1½ tbsp oil in a large saucepan over medium heat. Add the onion, parsnip and a small pinch of salt; fry for 10-12 mins, stirring regularly, until softened.
Step 4
Add the garlic, chilli, ginger, coriander seeds, cumin seeds, turmeric and mustard seeds; cook for 2-3 mins until fragrant. Add the stock and remaining 120g lentils; bring to the boil. Reduce the heat to low and simmer for 20-25 mins or until the veg and lentils are very soft.
Step 5
Remove from the heat and stir in the coconut milk. Blend until smooth. Reheat before serving with a swirl of yoghurt (if using), topped with the crispy lentils, a good crack of black pepper and slices of chilli, if liked.
