This is nutritional therapist Pamela’s 7th enticing recipe she’s provided for us. This weeks recipe is Carrot, Coconut & Lentil Soup… perfect for this cooler weather and a lot easier to make than you’d think!
- 1 Tbsp virgin coconut oil
- 1 medium white onion, peeled & chopped
- 1 thumb-sized chunk of ginger root, peeled & chopped
- 1 1/2 teaspoons ground coriander
- 1 heaped teaspoon cumin seeds
- 1/2 teaspoon ground tumeric
- 600g organic carrots, washed, ends removed & chopped
- 4 heaped Tbsp dried red lentils, rinsed in cold water
- 1 organic vegetable bouillon dissolved in 650ml hot water
- 1 can full fat organic coconut milk
- 1 teaspoon maldon sea salt
- Large bunch of fresh coriander leaves, roughly torn
- Freshly ground black pepperThis vibrant soup is easy to digest, nourishing and warming, whilst cooling coconut milk and fresh coriander offer subtle hints of summer, which is fortunate because as I write this, Ireland’s summertime is having its last hurrah (you’d know the schools are back!!). Serve with a big green salad, or a chunk of rye or sourdough bread spread with almond butter or some smashed avocado to make a satisfying, incredibly nutritious meal.
Carrots are rich in beta-carotene, which the body uses to make vitamin A. A diet high in carotenes is associated with a reduced risk of some cancers, as well as promoting healthy skin, hair and nails. Lentils add protein, iron and a trace element called molybdenum which is excellent for oxygenating the blood (oxygenated blood = mental clarity + great skin….so that’s beauty and brains!!). Spices such as black pepper, coriander, cumin and tumeric posses powerful antioxidant and antibiotic qualities. Turmeric in particular contains a compound called curcumin which is both clinically and scientifically proven to reduce inflammation in the body. Coconut provides medium chain fatty acids. Fat has numerous important functions – it transports antioxidant nutrients such as vitamins A, C and E into our body cells where they can go to work mopping up free radicals and repairing damaged cells, and its satiating, which prevents overeating and snacking too much between meals!
Heat the coconut oil in a large pot. Sweat the onion for about 10 minutes before adding the ginger, coriander, cumin and turmeric. Cook for a further minute then add the carrots and lentils. Stir well over a medium heat for about 5 minutes. Add the vegetable stock, water and sea salt. Bring to the boil, reduce the heat and simmer for about 15 minutes. Then add the coconut milk and simmer for another 5 minutes. Remove from the heat and allow to cool slightly before blending. Using a hand blender, blend the soup until smooth. Add a few cracks of black pepper to taste. To serve, spoon into bowls and add a handful of torn coriander leaves.
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA