Carrot, Red Lentil, & Spinach Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1 teaspoon olive oil

1/2 red onion (chopped)

5-6 medium carrots (about 3 cups, cut into 1cm, 3/4 in. slices)

3 cloves garlic (minced)

3 cm piece fresh ginger (minced)

1/2 teaspoon cumin

1/2 teaspoon turmeric

1/2 teaspoon fresh ground pepper

1/4 teaspoon cayenne pepper (to taste)

1 teaspoon sea salt (to taste)

400 grams canned diced tomatoes

1 ½ litres vegetable broth

150 grams red lentils

150 grams frozen spinach*

Juice of 1/2 a lemon

Brown rice (to serve)

手順

In a large pot, heat the oil over medium. Add the onion and sauté for a couple of minutes or until soft and fragrant. Stir in the carrots, and cook for another minute or two.

Add the garlic, ginger, and spices, stirring to coat the vegetables. Now add the salt and tomatoes, stir, and pour the vegetable stock in.

Increase the heat to high, cover the pot, and bring the soup to a rolling boil. Add the lentils and reduce the heat to medium-low and simmer for 20-25 minutes, covered, or until the carrots are tender.

Stir in the spinach and turn off the heat, letting the hot soup thaw the spinach with the lid on. Add the lemon juice, taste, and season with salt if necessary.

Serve over brown rice and store leftovers in the refrigerator or freezer.

栄養

• サービングサイズ: 1
• カロリー: 360 kcal
• 脂肪総量: 0.5 g
• ナトリウム: 412 mg
• 炭水化物総量: 18 g
• 食物繊維: 24 g
• 糖質総量: 3 g
• タンパク質: 16 g