This chunky soup is very flavoursome with a great texture. It's also full of green vegetables which are an excellent source of iron for veggies. To optimise the amount of iron available from this soup, drink a large glass of orange juice with it or eat an orange afterwards as vitamin C helps the body absorb iron. Tea, coffee and soft drinks containing caffeine can all inhibit iron absorbtion so are best avoided for at least an hour before and after you eat. This recipe is vegan and will serve 5 people.
You will need:
1 pack dried lentils (soak first or alternatively use tinned)
8 broccoli heads
.3kg onion (chopped)
.5kg carrot (chopped)
.5kg potato (chopped)
2 handfuls spinach
1 handful kale
1 clove garlic
Large pinch rosemary
Large pinch thyme
Method:
1. Fill a large lidded saucepan half full with cold water.
2. Place on a low heat and add the ingredients, excluding the lentils, onion, garlic and spices.
3. Lightly fry the onion in oil for 3-5 minutes then add to the pan along with the lentils.
4. Bring the pan up to the boil and give the soup a good stir then place once more on a low heat.
5. Place the lid on the pan and allow the soup to simmer gently for about 40 minutes (depending on the lentils).
6. Remove the lid and stir the soup at 5-10 minute intervals. Add the garlic (crushed) and spices as you stir.
7. When ready, remove the soup from the heat and allow to stand with the lid off for one minute.
8. Stir the soup thoroughly then transfer into bowls and serve.
N.B. This soup is best eaten while piping hot. Any leftover soup may be stored in the fridge in a sealed container and reheated within three days but the lentils are definitely at their best first time around and you may find the texture is affected.
You will need:
2 tins tomatoes
1 tin beans
2 large onions
2 large peppers (any colour)
2 large carrots
Tofu chunks (optional)
Half a butternut squash
1 clove garlic (crushed)
1 handful coriander (roughly chopped)
Paprika for seasoning (not the really hot stuff!)
Salt and pepper to taste.
Olive Oil
Method:
1. Caremelise the onions by frying them in olive oil.
2. Add the paprika and garlic and stir well.
3. Put tomatoes and beans in pressure cooker and add onions.
4. Sit well then add other vegetables, coriander, slat and pepper.
5. Pressure cook for 30 minutes.
6. Serve. Prepare tofu chunks during cooking and add before serving, if desired.