Carrot, Lentil and Coconut Soup

This is one of those soups you can knock up in a hurry from store cupboard ingredients, plus a few carrots. We nearly always have a few carrots floating around in the veggie rack that need using up. Lentil are low glycaemic index which means they can help to keep your blood sugars stable, your energy levels up and your hunger levels down. This is  filling, nutritious lunch, pair it with a wholemeal roll or some wholegrain rice cakes plus a piece of fruit and you will be nicely warmed and satisfied.

 

Carrot, Lentil and Coconut Soup (gluten free, low GI)
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
531 calories
74 g
4 g
11 g
35 g
5 g
587 g
671 g
11 g
0 g
5 g
Nutrition Facts
Serving Size
587g
Servings
4
Amount Per Serving
Calories 531
Calories from Fat 97
% Daily Value *
Total Fat 11g
17%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 4mg
1%
Sodium 671mg
28%
Total Carbohydrates 74g
25%
Dietary Fiber 33g
133%
Sugars 11g
Protein 35g
Vitamin A
256%
Vitamin C
19%
Calcium
10%
Iron
43%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion
  2. 5 medium carrots
  3. 1 tbsp olive oil
  4. 2 cups lentils
  5. 2 bay leaves
  6. 1.5l stock
  7. 50g creamed coconut
  8. 1tsp cumin
  9. 1 tsp coriander
  10. Optional: greek yoghurt to serve
Instructions
  1. Peel and chop the onion and carrots.
  2. Saute the vegetables in the olive oil for a few minutes.
  3. Now add the lentils, bay leaves and stock.
  4. Bring to the boil, then simmer for 20 minutes.
  5. Allow to cool a little and then puree.
  6. Next grate the coconut and add this to the soup along with the spices.
  7. Reheat and serve up with a swirl of greek yoghurt if wanted.
beta
calories
531
fat
11g
protein
35g
carbs
74g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

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