Carrot & Lentil Soup – 20p a serving, Meal Plan 1
A delicious, quick and simple soup, and only 20p a serving. Many vegetables can be substituted for the carrots, depending on what you have in.
Almost any root vegetable would work well in place of the carrot. You could change the lentils to any other bean or pulse depending on what you have, I have made a delicious version by adding a handful of butter beans for instance. I have made this using swede, or parsnip, and of course, any vegetable medley would work well.
‘Whip Round The Fridge Soup’ is always good just before you go shopping. You start with an onion, sauted, then add in any vegetable that is lurking, unloved, in the vegetable drawer, throw in a cup of red lentils, simmer in some water, season it up, and there you have it – lunch! I have added wilted spring onions, lettuce, cucumber past its best, rocket from the garden, dried up bits of bacon or ham – not all at once! I have even added the bones from the plates of a chicken dinner from the previous evening to give a bit of extra flavour, just take them out when the soup is done, before you whizz it up, or don’t whizz, you might like it more chunky
Carrot and Lentil Soup
70g onion, chopped
550g carrots, 450g roughly chopped, no need to peel, 100g coarsely grated
100g red lentils
30ml vegetable oil
Makes 4 portions
Saute the onion and the roughly chopped carrots in the oil until they are soft. Add the lentils, a litre of water and simmer for 20 minutes until the vegetables are soft. Whizz with a stick blender or in a liquidiser.
Add the grated carrot and leave for a minute to soften, finally add the milk and season with salt and pepper
Serve half this soup between 2 people.
If you are following the Week One Plan, the other half of the soup is used on another day
For the classic carrot and coriander soup, if you have any fresh coriander, add a little, finely chopped, at the end. Dried coriander is also good, but not as pungent.
A little toasted cumin would work well with carrots, or maybe some fresh orange zest
Calories 219, Protein 8, Fat 8, Carbohydrate 29
Cost 20p per serving