Main meal vegetable soups – healthy, delicious & nourishing!

by Lauren James on May 17, 2012

Dhal Soup                                             Serves 4

Ingredients:

-        2 cups yellow split peas, washed

-        1 large brown onion, finely chopped

-        2 medium carrots, unpeeled, finely chopped

-        6 cloves garlic, crushed

-        1 red chilli, finely chopped (seeds removed if you don’t like it too hot!)

-        1.5 tblsp ground turmeric

SPICE MIX

-        1.5 tsp cumin seeds

-        1 tsp mustard seeds

-        12 fresh curry leaves

-        1 small brown onion, finely diced

-        1 red chilli, finely chopped

-        400g can diced tomatoes

-        2 tblsp chopped fresh coriander leaves

Method:

  1. Add 2.5 L cold water to a large saucepan over high heat.  Bring to the boil and add split peas.  Simmer, skimming off foam for 5 minutes.  Reduce heat to medium-low.  Add onion, carrot, garlic, chilli & turmeric.  Stir to combine.  Simmer, stirring occasionally, for 1 hour or until split peas break down and the soup becomes thick.  You may need to add more water if the mixture becomes dry.  Season to taste.
  2. To make the spice, heat a saucepan sprayed with vegetable oil to medium-low heat.  Add cumin and mustard seeds.  Stirring, cook for 1 minute.  Add curry leaves, cook, covered for 30 seconds until fragrant.  Add onion.  Cook, stirring for 1-2 minutes or until garlic is golden.  Transfer half to a bowl.
  3. Add tomatoes to the remaining half and bring to the boil.  Simmer for 2—3 mins.  Add tomato mixture to split peas.  Stir and add coriander.
  4. Serve soup topped with remaining spice mixture.

 

Quick Winter Soup                                             Serves 4

Ingredients:

-        1 tblsp olive oil

-        2 onions, chopped

-        1-2 red chilli’s, seeds removed & finely chopped (depends how hot you like it!)

-        2 celery stalks, chopped

-        2 carrots, chopped

-        2 tsp ground cumin

-        2 tsp ground coriander

-        1.5 cups canned red lentils, rinsed & drained

-        1.5 cups salt reduced chicken or vegetable stock

-        4 tblsp low fat natural yoghurt, to serve

Method:

  1. Heat the oil in a large saucepan over medium heat.  Add the onion, chilli, celery and carrot.  Cook for 2-3 mins.
  2. Add the cumin and coriander.  Cook until fragrant.  Add the lentils and stock.  Bring to the boil and simmer for 8-10 mins or until lentils are tender.
  3. Season to taste.  Serve with 1 tblsp yoghurt per serve.

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