A Warming Soup for a Chilly Day

I had every intention of saving this soup for Bramley Apple Week at the beginning of February but it’s too good to save.

 

Not only that but it fits the bill perfectly for this chilly and snowy spell we’re ‘enjoying’.

 

It’s a soup that keeps really well, so any you don’t eat immediately, can be stored in the refrigerator for up to 3 days, or frozen in individual portions for up to 3 months.

 

SPICED CARROT, BRAMLEY APPLE AND LENTIL SOUP

Ingredients

Metric/US

1/2 tsp chilli flakes

2 tsp cumin seeds

low-fat olive oil cooking spray

450g/1 lb carrots, peeled and cut into small pieces

2 Bramley apples (about 450g/1 lb), peeled, cored and roughly chopped

1 celery stick/stalk, finely sliced

125g/2/3 cup split red lentils

750 ml hot vegetable stock/generous 3 cups hot vegetable bouillon

250ml/scant 1 cup light coconut milk

salt and freshly ground black pepper

4 tbsp fat-free Greek yogurt, to serve

4 tbsp chopped fresh coriander/cilantro, to garnish

 

Method

1.  Heat a large saucepan and then add the chilli flakes and cumin seeds. Dry-fry for a minute or so until they release their aroma and pop around the pan. Remove half the seeds and set aside.

2.  Generously spritz the pan with low-fat cooking spray, heat and when hot add the carrots, apple and celery. Cook for about 5 minutes then add the lentils, stock/bouillon and coconut milk. Bring to a simmer, cover and cook for 15 minutes or until the carrots and lentils are tender.

3.  Blitz or puree the soup until smooth then season to taste with salt and freshly ground black pepper.

4.  To serve, ladle the soup into bowls, top with a swirl of the yogurt and garnish with the coriander/cilantro. Finally scatter with the reserved toasted spices.

 

SERVES 6

WLSPORTION: 1/2-3/4

V suitable for vegetarians

* suitable for freezing

 

CALORIES:  172

PROTEIN:  8.5g

CARBOHYDRATE: 26.3g

FAT:  4g

 

Image courtesy of Bramley Apples www.bramleyapples.co.uk