SPICED LENTIL & BUTTERNUT SQUASH SOUP
Cook a big batch of this filling spiced lentil and squash soup and freeze the leftovers for a speedy supper another day. It's healthy and low in fat
Provided by Esther Clark
Categories Dinner, Lunch, Soup
Time 50m
Yield Serves 4-6
Number Of Ingredients 10
Steps:
- Heat the oil in a large flameproof casserole dish or saucepan over a medium-high heat. Fry the onions with a pinch of salt for 7 mins, or until softened and just caramelised. Add the garlic, chilli and ras el hanout, and cook for 1 min more.
- Stir in the squash and lentils. Pour over the stock and season to taste. Bring to the boil, then reduce the heat to a simmer and cook, covered, for 25 mins or until the squash is soft. Blitz the soup with a stick blender until smooth, then season to taste. To freeze, leave to cool completely and transfer to large freezerproof bags.
- Stir in the coriander leaves and ladle the soup into bowls. Serve topped with the dukkah, yogurt and extra coriander leaves.
Nutrition Facts : Calories 167 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 6 grams protein, Sodium 0.5 milligram of sodium
CARROT, LENTIL & ORANGE SOUP
Deliciously spicy - warm up with this fab veggie soup.
Provided by Good Food team
Categories Dinner, Lunch, Snack, Soup
Time 50m
Number Of Ingredients 10
Steps:
- Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.
- Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.
Nutrition Facts : Calories 92 calories, Fat 1 grams fat, Carbohydrate 17 grams carbohydrates, Fiber 2 grams fiber, Protein 4 grams protein, Sodium 0.56 milligram of sodium
MASOOR DAL (SPICED RED LENTILS)
What I have come to understand is that how food looks as you prepare it can make as much difference to the cook as it does, on the plate, to the person who gets to eat it. When the skies are drab and life feels a little gray, I am absurdly cheered by the fresh brightness of a vibrantly orange dal, a red lentil stew spiced with turmeric, chili and ginger, and colored with sweet potatoes and tomatoes. Just seeing that mixture in the pan lifts my spirits. It helps that a dal is simple to make: a bit of chopping and the stew all but cooks itself. And it can be made in advance and then reheated, always a bonus. This dal makes a wonderful, exuberant partner to broiled salmon, but I love it without meat, too, when I partner it with my "bright rice."
Provided by Nigella Lawson
Categories easy, side dish
Time 45m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- In a large saucepan over medium-low heat, heat oil, and sauté onion until softened. Add sweet potato, and sauté for about 5 minutes. Add minced ginger and garlic; stir, and reduce heat to low.
- Finely dice chili, keeping seeds if you wish to add more heat. Add chili, lentils, coriander, cumin, turmeric and ground ginger to pan. Stir until lentils are well coated with oil. Add tomatoes and 4 cups water. Raise heat to bring to a boil, then reduce heat until mixture is at a fast simmer. Cook uncovered until lentils and potatoes are soft, stirring occasionally, about 25 minutes.
- Season to taste with salt, and continue to simmer until mixture has thickened, about 10 minutes. Whisk dal to amalgamate lentils and sweet potatoes. If dal is too soupy, increase heat and cook for a little longer.
- To serve, place dal in a serving bowl and sprinkle with chopped cilantro. If desired, shave thin strips of fresh coconut on top. Serve hot.
Nutrition Facts : @context http, Calories 195, UnsaturatedFat 5 grams, Carbohydrate 29 grams, Fat 5 grams, Fiber 6 grams, Protein 9 grams, SaturatedFat 0 grams, Sodium 299 milligrams, Sugar 4 grams, TransFat 0 grams
SWEET & SPICY BUTTERNUT, ORANGE AND RED LENTIL SOUP
Categories Soup/Stew Vegetable Vegetarian High Fiber Healthy Vegan Simmer
Yield 8 servings
Number Of Ingredients 16
Steps:
- In a large soup pot heat oil, garam masala and ground seeds over medium-high heat. Add onion and cook for about 3 minutes, stirring often. Add carrots and celery and cook for a further 8 minutes or so, stirring often. Don't worry if the bottom of the pot begins to darken a bit, because this releases the spicy flavours and will be lifted into the soup when you add water. In the last 2 minutes add garlic, ginger and turmeric. Add water, salt, pepper, soya sauce, butternut and dried lentils. Bring to the boil, stirring well, reduce heat to low, cover and allow to simmer for an hour or so. Using a hand/stick blender, blend the soup very well in the pot, adding enough orange juice to bring the soup to the right consistency and balance between sweetness and spiciness. Can be served immediately, or allowed to rest before reheating and serving.
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BUTTERNUT SQUASH AND RED LENTIL SOUP WITH TURMERIC
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4.6/5 (9)Total Time 30 minsCategory SoupCalories 326 per serving
- In a large pot, sauté the onion in 1 tablespoon of the butter over medium high heat until softened and starting to brown (about 3 minutes).
- Add the cumin (1 teaspoon), turmeric (1 teaspoon), and salt and pepper to taste. Stir, coating the onions in the spice mixture, until it becomes fragrant (about 1 minute). This will help the spices toast and become more flavorful.
- Add the broth and/or water (6 cups), cubed butternut squash (about 5 cups), and dry red lentils (1 cup). Stir, bring to a boil, cover, and simmer until squash is tender and lentils are fully cooked (15-20 minutes).
- Use an immersion blender to puree the soup directly in the pot until very smooth. Alternatively, you can use use a standing blender in batches to do this (or for a more rustic, textured soup, a potato masher will do just fine).
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