Spiced carrot & lentil soup

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

2 tsp cumin seeds

pinch chilli flakes

2 tbsp olive oil

600g carrots, washed and coarsely grated (no need to peel)

140g split red lentils

1l hot vegetable stock (from a cube is fine)

125ml milk (to make it dairy-free, see 'try' below)

plain yogurt and naan bread, to serve

手順

Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.

Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

栄養

• カロリー: 263
• 脂肪総量: 8 g
• 飽和脂肪: 2 g
• ナトリウム: 0.91 mg
• 炭水化物総量: 31 g
• 食物繊維: 9 g
• 糖質総量: 13 g
• タンパク質: 11 g