Cumin-Spiced 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…
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!
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….
- 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
- 2 large handfuls (100 grams) baby spinach
- ½ cup fresh coriander, roughly chopped
- Place a large pot over medium heat and when hot, add the oil and onion and saute for 3-4 minutes.
- Add garlic, cumin seeds and turmeric and cook for 2 minutes before adding lentils, stock, tomatoes and pumpkin.
- Bring to the boil, then turn heat down and simmer for 10 minutes, until pumpkin is soft.
- Add zucchini and continue to cook for a further 10 minutes.
- Remove from heat, add pepper, taste to check flavours and adjust as necessary.
- Add baby spinach leaves and stir through.
- Serve topped with fresh coriander.
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….
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…