Red Lentil & Caramelised Onion Soup
Ingredients: 2 tablespoons extra-virgin olive oil 3 shallots, diced 4 cloves of garlic, chopped 3 carrots, diced ½ teaspoon turmeric powder ½ teaspoon cinnamon 2 beetroot (yellow ideally), peeled and diced 6 cups vegetable broth/stock 1¼ cups of red lentils 1 teaspoon of sea salt, plus more to taste ¼ teaspoon of pepper, plus more to taste 1 yellow onion, thinly sliced 10 cardamom pods or 1½ teaspoons ground cardamom ½ teaspoon coriander powder
Method •
Heat a medium-sized saucepan over medium-high heat and add 1 tablespoon of olive oil. When it dances, add the shallots, garlic, carrots, turmeric and cinnamon. Cook until the shallots soften and the mixture becomes aromatic, about 3-5 minutes.
• Add the beetroot and vegetable broth and bring the mixture to a boil. Add the lentils and reduce the heat to a simmer. Season with salt and pepper and continue cooking at a simmer for 15-25 minutes, or until the lentils are soft and the vegetables are tender.
Serves: 4-6 Prep time: 25 minutes Cook time: 30 minutes
Warming, nutritious and surprisingly filling, this soup is the perfect meal to come home to after a brisk winter’s walk.
High fibre lentils promote heart health, lower cholesterol, provide vegetable protein, stabilise blood sugar, and are rich in iron and B vitamins.
It’s an American recipe so uses cup
measurements. An American measuring cup is one which holds 240ml liquid, so any cup in your cupboard which is about that volume will do!
• • •
Prepare the caramelised onions while the soup cooks. If using cardamom pods, crush them (the bottom of a pan works nicely) and remove the seeds. Grind the seeds into a powder with a mortar and pestle.
Heat a medium-sized saucepan over medium-high heat, add 1 tablespoon of olive oil, and heat until the oil dances. Add the onion, cardamom and coriander. Keep the heat high so the onions begin to brown, stirring continuously. If the onions start sticking to the sides of the pan, add a little water. Continue cooking for 10 minutes, or until the onions are caramelised and golden brown. Reduce the heat if necessary to keep them from burning. Season with a pinch of salt and pepper.
Fill bowls with soup and top with a tablespoon of onions and serve, or simply stir the onions into the soup.
by Angela Blatteis and Vivienne Vella 36 Taken from The Soup Cleanse
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