Carrot, squash & lentil soup

This is a gorgeous warming soup with lots of fresh ginger and roasted garlic to support your immune system, detoxification, and blood sugar regulation.

Red lentils are full of fibre to keep your gut microbes happy, plus they’re a great source of vitamins B9 or folate (tissue and cell growth and function), copper (red blood cells, nervous system support), manganese (immune system regulation and bone formation), and iron (red blood cells, oxygen transport, energy) amongst others. You’re getting some more fibre from the squash and carrots (happy gut bugs!) plus antioxidants (cell damage/cancer-prevention), vitamin C, beta-carotene (converts to Vit A for eye health), and B6 (supports mood), so there’s all the good stuff in this recipe! Perfect for this time of year.

Ingredients

Serves 6

·      4 large garlic cloves (unpeeled)

·      1 large onion, chopped in thick half-moons

·      1 medium butternut squash (approx. 600-700g), 2cm dice

·      3 large carrots (300g), 2cm dice

·      1 thumb ginger, peeled and grated (I use a microplane)

·      1.5L chicken or veggie stock, warmed

·      100g red lentils, rinsed well

·      1 tsp sea salt

·      Lots of black pepper

Method

·      Heat the oven to 180 c, add the veggies to a large roasting tray, drizzle with olive oil and mix with a pinch of salt.

·      Put in the oven for 20 minutes, then turn and put back in for approx. another 20 minutes until completely softened.

·      Take the veggies out and remove the garlic, chop the root ends off and squeeze out the cooked cloves into a large stock pot, then scrape in the onions, squash and carrots.

·      Deglaze the roasting tray with a ladle or two of stock and add to the pan along with the ginger and the rest of the stock.

·      Bring to the boil and then blitz with a hand blender until smooth.

·      Add the lentils and simmer with the lid on for another 25 minutes.

·      Finish by adding the salt and lots of pepper for extra heat.

Spicy Mexican soup

Winter-warming soup that is so good with grated cheddar or crumbled feta. Add extra harissa or dried chill for more spice and eat with homemade tortilla chips, or cheese on toast.

ingredients

Serves 6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 3 carrots, chopped

• 1 tsp ground cumin  

• ½ tsp ground coriander

• 1 tsp harissa, ground blend or paste

• 250g red lentils, rinsed really well  

• 2 x 400g tinned tomatoes

• 400ml coconut milk 

• 1 x 400g tin black beans

• 1 tsp sea salt 

• Juice of ½ lemon

• Handful chopped fresh coriander, optional

• Handful of grated cheddar or any other cheese

• Blob of Greek yoghurt

method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions, peppers and carrots gently for 10 minutes.

• Next add the garlic, stirring well. Cook for about a minute.

• Now add the harissa and ground spices, stir well to warm through and release flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk.

• Simmer for 15 minutes, then add the black beans, plus water. Cook for another 15 minutes, but add a little extra water if needed.

• Next stir in the salt, lemon juice and coriander if using

• Serve with a blob of Greek yoghurt - coconut for vegan option

Tomato & coconut red lentils with roasted cumin cauliflower

I love lentils, they’re so satisfying and really versatile; they can be flavoured with lots of different spices and herbs, plus they’re a really cheap and tasty way to add more planted-based protein to your diet.

Here’s my take on a dal, made with coconut milk and tomatoes this time. I’ve added roasted cauliflower to bring another texture and flavour to the bowl, but if you want to simplify then the lentils are still great on their own with yoghurt.

Ingredients

Serves 6

Cauliflower

• 1 whole cauliflower, chopped into small florets

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp sea salt

Onions

• 2 small onions, chopped

• 4 garlic cloves, grated

• A thumb fresh ginger, peeled & grated

• 1 tsp cumin seeds

• 1 tsp coriander seeds

• 1 tsp fennel seeds

• 1 tsp sea salt

Lentils

• 350g red lentils

• 500ml water

• 1 × 400 ml tin coconut milk

• 1 × 400g tin cherry tomatoes

• 1 tsp turmeric 

Method

• Pre-heat the oven to 200ºc.

• First prep the cauliflower: tip onto a large tray and gather up at one end.

• Mix the oil, cumin and salt in a small bowl and drizzle over the cauliflower, coating well. Now spread out the florets evenly with small gaps in between them. Set aside.

• Heat 1 tbsp cold pressed rapeseed oil in a large pan and then add the onions, cooking gently for 15 minutes on a low heat so they start to caramelise.

• Now put the cauliflower in the oven for 12 minutes, turn (one side should be browned before you do this) and put back in the oven for 5 minutes.

• While the onions and cauliflower are cooking, rinse the red lentils thoroughly with cold water - I usually do this by putting them into a saucepan adding cold water, swishing them around, then tipping out the majority of the water. Repeat until the water runs almost clear then drain throughly.

• Put the lentils in a large saucepan and add 500ml of cold water plus the coconut milk, cherry tomatoes and turmeric, simmer with the lid on for 10 minutes.

• Next add the ginger and garlic to the onions, cooking for 2-3 minutes, before adding the cumin, coriander and fennel seeds. Warm for a minute to release their flavours.

• Add the onion mix to the lentils, plus sea salt, stir well and cook for a further 10 minutes.

• Serve with Brown Basmati rice, natural yoghurt and fresh coriander leaves

Sweet potato, lentil & chickpea curry with raita

Here’s my take on a traditional Indian dish called chana masala. I realise I’m being totally inauthentic adding sweet potato and lentils, as this should be made only with chickpeas, but I wanted a slightly different texture and taste this time.

The curry works really well with a side of raita as you have a nice fresh crunch from the cucumber and cooling creaminess from the yoghurt to counteract the spicy heat.

I served ours up with a combination of brown basmati, raita and chapatis (recipe here).

Ingredients

Serves 6-8

• 1 large onions, half moon slices

• 2 large garlic cloves, grated

• 1 tsp garam masala

• ½ tsp ground cumin

• ½ tsp dried red chilli flakes

• ¼ tsp turmeric

• 2 x 400g tins tomatoes

• 1 tbsp tomato purée

• 2 x 400g tins chickpeas

• 1 sweet potato, cubed

• 150g red lentils, rinsed well

• 1 tsp sea salt

• 20-30g fresh coriander, optional

  Raita

• 250ml Greek or plain yoghurt

• 2 spring onions, sliced finely

• 15cm cucumber, small cubes

• Juice of ½ - 1 lime

• ½ tsp sea salt

• ¼ tsp ground cumin

Method

• Heat 1 tbsp rapeseed oil in a large pan and then add the onions, frying on low for 10 minutes.

• Next add the garlic for 1 minute and then the spices, warming through for 30 seconds.

• Pour in the tomatoes, plus 1 ½ tins of water, tomato purée, chickpeas, sweet potato and lentils.

• Simmer for 25 minutes.

• Mix all the raita ingredients together.

• Add the salt and a handful of coriander and stir well.

• Serve with basmati rice and or chapatis and extra coriander leaves.

Tip

• If you’re making chapatis then get the dough ready before you start on the curry. That way the dough can rest and then you’ll be ready to roll them out and cook while the curry bubbles away.

• I’ve listed the coriander as optional as I know a lot of people don’t like it. Personally I think the curry tastes more interesting with it in, but it will still be tasty if left out.

Red pepper, tomato & lentil soup

This was lunch today; it was so quick and easy that I thought I’d share straightaway to help you with Lockdown lunches. My daughter initially refused to have anything to do with the soup, but after I suggested she just try a bit by dipping her toastie in, she decided she really liked the flavour. She ended up dipping before every bite! So she liked the taste but wasn’t prepared to eat red peppers - I’m saying that’s a partial win. It’s good to introduce kids to new flavours and diverse food groups as early as possible, even if they’re not quite ready for some of the textures though. Hopefully that will come…. after all she’s only 10, I’m going to let her off for another 6 months ;-)

Ingredients

• 1 large onion, chopped finely

• 2 red peppers, chopped in small pieces

• 1 large garlic glove, grated

• 2 tsp sweet smoked paprika

• 2 tbsp rose harissa

• 2 x 400g tins plum tomatoes

• 200g red lentils, rinsed well

• 1L water

• 1 ½ tsp sea salt

• A handful of fresh coriander, chopped

Method

• Heat ½ tbsp olive oil in a large pan, add the onions and fry on low for 8 minutes.

• Next add the peppers, turn the heat up a little to get them sizzling, then reduce the heat and cook for a further 10 minutes.

• Add the garlic, stir well and cook for 1 minute, then the paprika, mix and allow to warm for 30 seconds.

• Then add the rose harissa, tomatoes, lentils and 1L of water. Bring to a boil and then reduce to a simmer with the lid on for 20 minutes. Take the lid off and allow to bubble for 5 minutes.

• Chop the coriander leaves roughly and the stalks finely, then add to the soup just before serving.

Tip

• Rose harissa might not be an ingredient you use much, but I made a lovely Roasted butternut squash & spelt salad and used it in the dressing last week, so you might want to give it a try. In any case the harissa will last at least 4 weeks in the fridge, if not longer. Plenty of time to try it in other dishes! I’ll keep linking them all on my website too.

Spiced sweet potato, red lentil & tomato soup

I do love a chunky, spicy soup and this vegan recipe ticks both those boxes. It's gently spiced and thoroughly warming on a cold day, of which we seem to have many in Leeds! I love anything with lentils in and I've put in some red ones to add extra protein, flavour and to make the soup nice n hearty. It's straightforward to make and you can whip up a large batch and freeze a few portions. 

Ingredients

Makes about 6 servings, depending on how big your bowl is ;-)

• 1 medium sweet potato, roasted in it's skin

• 2 medium onions, chopped roughly

• 1 large clove garlic, minced

• 1 tsp ground cumin

• 1 tsp ground turmeric

• 1 tsp ground coriander

• 1/2 tsp dried chilli flakes, or 1/4 tsp cayenne pepper

• 1 x 400g tin of tomatoes

• 1 low salt vegetable stock cube (I like Kallo's) dissolved in 1L of boiling water

• 100g dried red lentils

• 3/4 tsp fine ground sea salt, or 1 tsp sea salt flakes

• Big handful of kale, spinach cavolo nero and/or coriander

Method

• Put the oven on 180℃ and roast the sweet potatoes until nice and soft.

• While the potatoes are cooking, gently fry the onions in a large pan for 10-15 minutes until they're soft.

• Add the garlic and cook for 1-2 minutes, then add the spices and warm through for a couple of minutes.

• Put the tin of tomatoes and the dissolved stock in the pan with the onions and heat through.

• Use a hand blender to turn the mix into a smooth sauce.

• Add the lentils and simmer for 20 minutes.

• Season and add a big handful of greens and coriander.

Moroccan chickpea soup with cavolo nero

I love a hearty soup and this one is a firm favourite. I like to make a big batch as I have done here so I can freeze a few portions for easy meals on days I just don't have time to cook.

This recipe is for a big pan of about 3 litres, but if you don't want to make that much, or haven't the freezer space then just scale if down, halve the quantities and make a smaller batch to keep in the fridge for a few days. 

Ingredients

• 4 medium onions, halved and finely sliced

• 2 large carrots

• 1 large clove garlic, grated or finely chopped

• 1 tsp cumin

• 1 tsp ground coriander

• 1 tsp sweet smoked paprika or pimento

• 1 tsp dried chilli flakes

• 300g red lentils, rinsed in cold water

• 400g tin tomatoes

• 1.5 litres vegetable stock, fresh or a Kallo low salt cube

• 1 roasted (unpeeled) sweet potato, peeled and mashed

• 2 tbsp tomato puree

• 1 1/2 tsp Maldon sea salt, or similar

• Handful of cavolo nero / kale / spinach or whatever greenery you prefer!

• 1 tin 400g chickpeas, drained

• Sprinkle of chopped parsley, to taste

• Blob of sour cream in each bowl

Method

• Get a large saucepan and heat a few gulgs of olive oil before adding the onions and carrots. Cook gently for around 10-15 minutes or until softened.

• Grate in the garlic and cook for a couple of minutes.

• Next add all the dry spices and stir into the vegetables, allow to heat through for a further 2 minutes.

• Add the lentils, stir to coat in the spices then add all the stock, plus the tinned tomatoes and tomato puree. Simmer for 20 minutes with the lid on.

• Add the sweet potato - mash and stir it in, this will disappear to give a lovely sweetness and will thicken the soup.

• Season with the salt and then add the chickpeas and cavolo nero, kale or spinach, cooking for a further 5 minutes.

• Sprinkle with parsley and add a nice big blob of sour cream.