Curried Lentil & Parsnip Soup
Bursting with flavour, this hearty soup is hearty and creamy - and also happens to be vegan! Make sure to not to skip out on browning the aromatics, this adds complexity and amplifies the flavour even more.
Ingredients
- 2 ribs celery finely diced
- 1-2 carrots peeled & finely diced
- 1 yellow onion finely diced
- 4 cloves garlic finely minced
- 15 g (2 tbsp) fresh ginger finely minced
- 1 tbsp tomato paste
- 1 tbsp hot madras curry powder
- 1 tsp ground coriander seed
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ½ tsp lemon zest
- 90 g (½ cup) dried red lentils picked through & rinsed
- 1 kg (2 lb) parsnips peeled & roughly diced
- 1 l (4 ¼ cups) vegetable stock or chicken stock
- 375 ml (1 ½ cups) water
- 1 tbsp soy sauce
- 250 ml (1 cup) full-fat coconut milk
- 1 tbsp maple syrup
- 2 tsp lemon juice
Instructions
- Add 3 tbsp of neutral oil to a large saucepan and set over medium heat. Once shimmering, add the celery, onion and carrot along with a generous pinch of salt. Cook, stirring occasionally, until the vegetables are beginning to brown around the edges - about 10 minutes.
- Add the garlic, ginger and tomato paste. Cook, stirring constantly, until the tomato paste darkens and begins to stick to the bottom of the pan - about 2-3 minutes. Stir in the curry powder, cumin, coriander, turmeric and lemon zest. Cook until very fragrant - about 30 seconds.
- Stir in the lentils and parsnips. Pour over the vegetable stock, water and soy sauce. Bring to a boil. Reduce the heat and allow the soup to simmer until the lentils are completely cooked through and the parsnips are very tender - about 20 minutes.
- Remove from the heat and puree the soup until very smooth using a stick blender or a standard blender. Return to the heat and bring to a simmer.
- Stir in the coconut milk, maple syrup and lemon juice. Taste to adjust for seasoning, adding salt and pepper where needed. Serve.
Nutrition
Calories: 229kcal | Carbohydrates: 38g | Protein: 6g | Fat: 7g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 174mg | Potassium: 781mg | Fiber: 11g | Sugar: 10g | Vitamin A: 1365IU | Vitamin C: 26mg | Calcium: 81mg | Iron: 3mg
Disclaimer: Nutritional information is automatically generated and provided as guidance only. Accuracy is not guaranteed.
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