As we head into a week of icy cold temperatures, there is no better time to start thinking about delicious, heart-warming soups. Soups can be a nourishing way to include a wide variety of vegetables into your day. Soups are also a great opportunity to experiment with lentils and legumes (pulses). Pulses are a great source of dietary fibre.
As part of a healthy, balanced diet, we should be aiming for 30-38g of fibre each day. Dietary Fibre promotes the growth of healthy bacteria in the bowel and has a range of health benefits, including improved digestive health, improved weight control, protect against colorectal cancer, manages and reduced the risk of type 2 diabetes and lowers the risk of heart disease.
Curried Lentil & Coconut Soup
1 tablespoon vegetable oil
1 brown onion, finely chopped
2 garlic cloves, crushed
1 carrot, chopped
4cm piece fresh ginger, finely grated
2 tablespoons korma curry paste
1 teaspoon ground cumin
1 teaspoon ground coriander
1 cup red lentils, rinsed, drained
400g can diced tomatoes
270ml can coconut milk
1/2 cup plain Greek-style yoghurt
2 teaspoons lime juice
1/3 cup chopped fresh coriander leaves
1 lime, cut into wedges, to serve
Heat oil in a large saucepan over medium-high heat. Add onion, garlic and ginger. Cook, stirring, for 5 minutes or until onion softens.
Add the korma curry paste, ground cumin and ground coriander. Cook, stirring, for 1 minute or until fragrant.
Add lentils, diced tomatoes, carrot, coconut milk and 1 litre cold water.
Bring to the boil. Reduce heat to low. Simmer, uncovered, for 20 to 25 minutes or until lentils are tender.
Meanwhile, combine yoghurt, lime juice and 1/2 the coriander leaves in a bowl. Ladle soup into serving bowls.
Drizzle with yoghurt mixture and sprinkle with remaining coriander leaves. Serve with lime wedges.
Accredited Practicing Dietitian
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