What You Should Eat This Autumn - Carrot, Lentil and Ginger soup

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What You Should Eat This Autumn!

By Michelle Koen


Carrot, Lentil and Ginger soup (vegan and gluten-free)

Serves 4


2 tsp coconut oil

1 onion, peeled and roughly chopped

900g carrots (about 12), peeled and roughly chopped

1 tsp grated ginger

1 tsp garlic, chopped or paste

1 tsp ground turmeric

½ tsp ground coriander

1½ L (6 cups) vegetable or chicken stock

150mL light coconut milk

55g (⅓ cup) dried red lentils

1 tsp lime zest

salt, pepper and chilli flakes to taste

fresh parsley leaves to garnish



Melt the coconut oil in a large saucepan over a medium-low heat. Add the onion, carrot, ginger, garlic, turmeric and ground coriander. Stir to coat in the oil and then reduce the heat and cover the saucepan with a lid. Cook for about 10 minutes, stirring 3 or 4 times, until the onion softens.


Add the stock, coconut milk and lentils. Increase the heat slightly and simmer for 20 minutes.


Using a stick blender or food processor, puree the soup until smooth. Return the pureed soup to the saucepan and reheat. Add the lime zest and season with salt, pepper and chilli flakes to taste. Serve with a generous sprinkle of parsley leaves.


Michelle Koen has competed in both figure bodybuilding and powerlifting and loves to live a busy, active life. Michelle is passionate about teaching people to cook simple, delicious, healthy recipes - fast! “Healthy Helpings” is Michelle's latest book, packed with easy-to-prepare meals and tips on preparing, freezing and cooking ahead. Available at www.healthyhelpings.com.au and in selected gyms and health food shops.


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