( SERVES 4 )
Photo by Tamara West
Throughout winter I will often make up a big pot of soup, then freeze individual portions of it in zip-lock bags. These make the perfect healthy, convenient winter lunch to take to work. A small mug of homemade soup makes a great healthy instant snack too (there’s no need to buy the processed over-salty instant soup sachets). Here is a soup, full of nutritious ingredients that will satisfy and keep you nourished.
|1||Onion, finely diced|
|2||Carrots, finely diced|
|2||Celery stalks, finely diced|
|2 cloves||Garlic, minced|
|1 Tbsp||Fresh ginger, finely chopped|
|1 cup||Fresh coriander, leaves picked, stalks chopped|
|2 Tbsp||Harissa paste|
|1 Tbsp||Tomato paste|
|1 Tbsp||Ground cumin|
|2 tsp||Ground coriander|
|2 tsp||Smoked paprika|
|1 Tbsp||Fresh thyme, chopped|
|1 can||Chopped tomatoes, 400g, or crushed|
|1 tsp||Liquid honey|
|½ cup||Puy lentils, dried variety, rinsed|
|4 cups||Stock, chicken or vegetable|
|1 can||Chickpeas, 400g, rinsed and drained|
- Heat a drizzle of oil in a large pot over medium heat Cook onion, carrots, celery, garlic, ginger and coriander stalks until soft, about 6 minutes
- Add harissa, tomato paste, cumin, coriander, smoked paprika and cook until fragrant, about 2 minutes.
- Add thyme, canned tomatoes, honey, lentils and stock and bring to a boil. Simmer for about 25 minutes, then add chickpeas and continue simmering for a further 10-15 minutes or until lentils are cooked through (tender, but still firm to the bite).
- Season soup to taste with salt and pepper. Garnish with coriander, parsley and natural yoghurt.