Healthy Home Cafe

  • Home
    • This is where you find my latest recipe
  • About
    • Who Is Healthy Home Cafe?
  • Cooking School
    • About The Organic Wholefood Cooking School
    • 2018 Cooking Classes
    • Gift Vouchers
    • Private Classes
    • Corporate
  • Recipes
  • Menu Plans
  • My Veggie-licious Cookbooks
    • Veggie-licious – Hard Copy
    • Veggie-licious Spring Summer e-book
    • Veggie-licious Autumn Winter e-book
  • ‘Trickey’ Nutrition Questions
  • Health Info
    • Healthy Living
    • Media
    • Let Food be thy Medicine
  • Get in touch
    • Use this form to email me

Cumin-Spiced Lentil and Spinach Soup

  • by healthyhome
  • in Soups
  • — 23 Aug, 2016
Share this healthy home recipe with a friend!Share on FacebookPin on PinterestEmail this to someoneTweet about this on TwitterShare on Google+
Print Friendly, PDF & Email

lentil and spinach soup

Recently we spent a weekend in Melbourne, visiting my 100 year old grandma, and I had a delicious soup just like this one…

lentil and spinach soup

Lightly spiced with cumin and thick with lentils and vegetables, it was the perfect way to warm me up (what were we thinking visiting Melbourne in the middle of winter?!) and satisfy my hungry belly!

lentil and spinach soup

After a lovely week of warmer weather here in Sydney last week, it has suddenly turned cold again.

The perfect time to make a big pot of soup like this….

lentil and spinach soup

YUM!

Cumin Spiced Lentil and Spinach Soup
 
Print
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
Author: Caroline Trickey from Healthy Home Cafe
Serves: 8
Ingredients
  • 1 tablespoon extra virgin olive oil
  • 1 large brown onion
  • 3 cloves garlic
  • 2 teaspoons cumin seeds
  • 1 teaspoon turmeric
  • 2 cups red lentils
  • 2 litres (8 cups) vegetable stock
  • 400g tin diced tomatoes
  • 2 cups (500 grams approx) diced pumpkin (leave the skin on)
  • 3 zucchinis (300 grams approx), cut into half moons
  • pepper
  • 2 large handfuls (100 grams) baby spinach
  • ½ cup fresh coriander, roughly chopped
Instructions
  1. Place a large pot over medium heat and when hot, add the oil and onion and saute for 3-4 minutes.
  2. Add garlic, cumin seeds and turmeric and cook for 2 minutes before adding lentils, stock, tomatoes and pumpkin.
  3. Bring to the boil, then turn heat down and simmer for 10 minutes, until pumpkin is soft.
  4. Add zucchini and continue to cook for a further 10 minutes.
  5. Remove from heat, add pepper, taste to check flavours and adjust as necessary.
  6. Add baby spinach leaves and stir through.
  7. Serve topped with fresh coriander.
  8. Enjoy!
3.5.3208
Why should I cook with lentils?

They are cheap, filling, easy to use, very versatile and very, very nutritious! In fact they are:

  • A valuable source of protein
  • High in fibre to keep your bowels healthy and reduce your risk of bowel cancer
  • A good source of soluble fibre which can help to lower LDL cholesterol levels
  • A low GI carbohydrate food
  • An important source of B-group vitamins
  • A source of the minerals iron, zinc, magnesium and calcium
  • An excellent source of phytonutrients (powerful plant antioxidants)
  • A very small but relevant source of essential omega-3 fats
  • Low in saturated fat
  • Low in calories or kilojoules

What’s not to love about lentils? Especially when they taste this good….

lentil and spinach soup

This post was inspired by this month’s recipe redux challenge

A Vacation-Inspired Recipe –

Start unpacking your favorite vacation memories. Think about a trip you took state-side or internationally and create a healthy recipe from an unforgettable meal you enjoyed. Or, create a recipe from a native ingredient you saw or tasted on your travels.

Now, time to take a look at what everyone else has come up with…

 Loading InLinkz ...
Share this healthy home recipe with a friend!Share on FacebookPin on PinterestEmail this to someoneTweet about this on TwitterShare on Google+

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Google+ (Opens in new window)

Related

Tags: coriandercumincumin seedsdairy freeextra virgin olive oilgarlicgluten freehealthy snacksheart healthyhigh fibrelow fatlow saturated fatPumpkinquick and easyveganvegetarianwheat freezucchini

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Previous story Lemon Poppyseed Cake
  • Next story Chewy Chocolate Chunk Cookies
  • my veggie-licious cookbook (hardcopy)

  • Come and see how I do it in my kitchen!

    Join me for one of my fun, informative and practical classes in St Peters, Sydney. You will be in a small group, capped at 6, where you can watch, help, taste and overall enjoy a terrific foodie experience.

    VIEW UPCOMING CLASS DATES

  • Cooking Class Sneak Peak

  • Welcome to Healthy Home Cafe

    I’m Caroline, an accredited practising dietitian, nutritionist and author. I love food and love to cook.

    Welcome to my virtual cafe where I will show you how easy and delicious it is to eat healthily.

    I also run fabulous cooking classes in the Inner West in Sydney, Australia

  • friv
  • Sign up for the Healthy Home Cafe monthly newsletter to receive fresh, healthy new recipes in your inbox

  • Recent Posts

    • Mushroom Lentil and Walnut Tart
    • Kale, Quinoa, Feta and Green Chilli Fritters
    • Smoked Salmon, Zucchini and Feta Fritatta
    • Three Seed Choc Bars
    • Salmon and Cannellini Bean Patties
  • Keep in touch with Healthy Home Cafe

© Copyright 2018 Healthy Home Cafe. Typegrid Theme by WPBandit.

  • Plugins Wordpress
  • Themes Wordpress
  • Documents Wordpress