Carrot, Red Lentil, & Spinach Soup

• 份量: 6 servings
• 准备时间: 10 minutes
• 总时间: 35 minutes

配料

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)

步骤

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.

营养

• 每份大小: 1
• 卡路里: 360 kcal
• 总脂肪: 0.5 g
• 钠: 412 mg
• 总碳水化合物: 18 g
• 膳食纤维: 24 g
• 总糖: 3 g
• 蛋白质: 16 g