Creamy Carrot Apple Lentil Soup
by Cathy ConnallyCreamy Carrot Apple Lentil Soup
Rated 5 stars by 1 users
Category
Soup
Servings
6
Prep Time
15 minutes
Cook Time
30 minutes
Calories
195
For those cooler Fall and winter days, this soup will warm you up and fill you up. This soup features two
substitutions a traditional heavy cream which include soft tofu or non-dairy yoghurt.
Author:Flavours: Ginger and cinnamon give warmth to the with sweet carrots and apples complemented by a creamy
finish.
Benefits: Low in calories and sugar with natural sweetness and high in protein, B vitamins and vitamin A supported by a nice dose of fiber and protein.
Cathy Connally
Ingredients
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4 large carrots, chopped small
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1 apple - cored, and chopped small
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1 onion, diced fine
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¾-1 cup red lentils, split or whole
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1 teaspoon, fresh ginger, grated or minced
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½ teaspoon ground black pepper
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½ teaspoon ground cumin
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1 teaspoon smoked paprika
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1½ tsp cinnamon
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½ tsp allspice (optional)
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4 cups vegetable broth, low sodium and no added sugar (see note on sugars)
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1 cup plant-based yoghurt or soft tofu, room temperature
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Optional: lemon juice and fresh herbs
Directions
Heat the pot to medium high heat. Add 2 to 4 tbsp of the broth into the pan and add carrots, apple, and onion; cook and stir until onion is translucent, about 5-7 minutes.
Add the rest of the broth. Stir in lentils, salt, ginger, pepper, cumin, smoked paprika and allspice. Increase the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until lentils and vegetables are soft, about 20 minutes.
Stir occasionally.
Purée soup in the pot with an immersion blender (if using) leaving some of the fruit and vegetable chunks intact to give texture. Increase the heat to medium-high and cook until simmering, about 10 minutes.
Add tofu or yoghurt (whichever you are using). Use immersion blender to evenly distribute the yogurt or tofu.
Add water as needed to thin the soup to your preferred consistency. Salt to taste as needed.
Note: sugar on a food label could be any of the following: dextrose, maltodextrose, organic cane sugar, brown sugar, honey, maple syrup, sucrose, fructose. These all add to sugar load.
Recipe Note
Recipe Tips:
If you don't have an immersion blender you can use a potato masher to blend the ingredients to a finer texture after the contents are cooked and soft.
If you find the spices too heavy, add some lemon juice and it will brighten the flavours and lighten the spices.
Equipment: Sharp knife, cutting board, large pot, slotted spoon, grater, immersion blender (recommended), whisk
Nutrition
Calories 195, Carbs 29 grams, Protein 13 grams, Fat 3 grams, Saturated Fat 0 grams, Cholesterol 0 milligrams, Fiber 5 grams, Sugar 9 grams, Sodium 140 milligrams