Sunday, 1 April 2012

Cauliflower and Lentil Soup GF SCD

Lentil Soup is amazingly warming on a cool evening! Some nights we just don't feel like cooking a large meal and soup is one of those dishes that is really quick to make and filling.

Red lentils don't need to be soaked and are an excellent source of plant protein as well as a good source of folate, magnesium and iron. It's so easy to improve the nutritional value of burgers, soups and stews by throwing a few in. The cauliflower really takes the place of potatoes and helps to thicken the soup in addition to providing some excellent nutrients.

Cauliflower and Lentil Soup GF SCD

250g organic red lentils
2 medium onions
3 or 4 medium carrots
1 small cauliflower
1 tsp cumin seeds
2 large cloves of garlic crushed
1 tsp minced fresh ginger
1 bay leaf
1 litre water or vegetable stock
1 tblsp chopped flat leaf parsley or coriander
extra virgin olive oil
sea salt and freshly ground black pepper

  • Finely chop the onion, wash, peel and slice the carrots, wash the cauliflower and cut into florets. Heat a tablespoon of extra virgin olive oil in a large pan and measure out the cumin seeds.
  • Tip the seeds into the oil and fry gently for a  couple of minutes over a medium light, this helps to release their earthy flavour. Add the onion to the pan and continue to fry gently for another five minutes until the onion is translucent.
  • Add the crushed garlic and minced ginger and stir in.
  • Rinse the red lentils in cold water. Add the carrots, cauliflower, bay leaf and red lentils to the pan.
  • Pour on the water or stock, adding a little more water if necessary, until it covers the vegetables.
  • Bring to the boil and cook for about 30 minutes until the lentils and vegetables are soft, you may need to add a little more water if it boils down too much. Chop the parsley or coriander.
  • Remove the bay leaf, add the parsley or coriander, salt and freshly ground black pepper to taste.
  • Finally, blend the soup in a blender or use a hand blender. Serve hot.