Easy autumn red lentil soup with carrots and swedes
Are you looking for a way to cook red lentils?
Today I have a lovely autumn vegan recipe for you! Red lentil soup with two of my favourite seasonal autumn vegetables; swedes and carrots! Click here for more nutrient information about swedes and carrots and to learn more about seasonal eating in the UK.
I used fresh already diced swede and carrot vegetables from the grocery store, this is why the preparation time is short!
Legumes are high in insoluble fibre, they are great plant protein sources and 80gr count as one portion of your 5 a day according to the UK nutritional guidelines. However, if you eat more than that, it still counts as only 1 portion of your 5 a day!
This is the second lentil recipe on my website. Last time I used green lentils, which are a staple food in Greece. Both lentil types are vitamin B bombs and very rich in other micronutrients as well. In the table below you can see the amounts of important micronutrients for both.
- Green lentils are higher in significantly higher in iron, copper and selenium. They are also high in manganese, while red lentils do not contain manganese.
- Red lentils contain vitamin B5, while green lentils do not contain vitamin B5.
- Energy and protein content iare very similar. However, raw green lentils contain 9g fibre (36% RI) per 100gr , while raw red lentils contain 5g fibre per 100gr (20% RI).
- In terms of food preparation, red lentils have a thinner consistency compatiring to green lentils. This is why they are cooked faster and they are better igredients for soups! If you prefer thicker stews, green lentils are maybe a more appropriate option.
Thank you so much for reading, let’s move on to the recipe! Make sure you check the notes for the recipe’s nutrient information.
Please leave your star rating in the summary box at the end of the article!
Red lentil soup recipe with carrots and swedes
Equipment
- stock pot with vented lid
- stove
- stainless steel sieve
- water boiler
- wooden spoon
Ingredients
- 200 grams raw red lentils
- 300 grams raw diced carrots
- 300 grams raw diced swedes
- 200 grams canned plum tomatoes
- 3 tbsp olive oil
- 2 pinches pepper
- 1 tsp black cumin seeds
- 1/4 tsp garlic powder
- 1/4 tsp ground all spice
Instructions
- Add the raw lentils and approximately a cup of water in the pot. Make sure the water barely covers the lentils. Turn the heat on and let the lentils boil for a minute.
- Turn the heat off and sieve the lentils to remove the water. Put the lentils back in the pot.
- Start heating 3 cups of water (750ml) in the water boiler.
- Add the rest of the igredients (except from the olive oil) and mix. Turn the heat on again (medium to high heat).
- Poor the hot water and mix. Since the carrots and swedes are chilled, the water will stop boiling.
- Cover the pot with the vented lid. When the water in the food starts boiling again and reduce the heat to very low. Make sure the water is still boiling after reducing the heat.
- After 10-15 minutes check if there is still enough water and stir to make sure the food is not sticking to the bottom. This is unlikely to happen since the heat is very low, but it is always good to check because every stove is different!
- After 15 minutes turn the heat off and remove the pot from the stove.
- The soup is ready. Wait a couple of minutes before serving. Serve and add one tablespoon of olive oil per portion!
Notes
Fibre/ portion: 11g (44% RI)
Protein/ portion: 19g
Net carbohydrates/ portion: 53g
| Important micronutrients per portion | ||
| %RI | ||
| Vitamin C (mg) | 41 | 51 |
| Vitamin A (ret eq) | 2065 | 258 |
| Vitamin B1 (mg) | 0.71 | 65 |
| Vitamin B2(mg) | 0.18 | 13 |
| Vitamin B3 (mg) | 6 | 38 |
| Vitamin B5 (mg) | 1.4 | 23 |
| Vitamin B6 (mg) | 0.76 | 54 |
| Vitamin B9 (ug) | 70 | 35 |
| Vitamin K1 (ug) | 18.7 | 25 |
| Iron (mg) | 7.1 | 51 |
| Selenium (ug) | 5.1 | 9 |
| Copper (mg) | 0.51 | 51 |
| Manganese (mg) | 0.32 | 16 |
| Phosphorus (mg) | 294 | 42 |
| Magnesium (mg) | 86 | 23 |
| Zinc (mg) | 2.6 | 26 |
| Potassium (mg) | 999 | 50 |
| Calcium (mg) | 142 | 18 |
Based on 4 Review(s)
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11 thoughts on “Easy autumn red lentil soup with carrots and swedes”
Comments are closed.
You make some good ideas-however I think you might be skimming details. I want to see you clear up some misconceptions, because you are an informative blogger and I get immense value from reading your articles.
Thank you so much for reading, I am glad you find my articles informative! Could you please let me know about the points you would like me to elaborate on? I would be happy to write more information and update the article!
I like this-good to read, but I am not sure where to go next. Which of your posts would you recommend I read next?
Thank you so much, I am glad you liked it! If you are interested in more legume recipes check my “legume recipes” tag https://geekynutritionist.com/tag/legume-recipes/
I definitely recommend the chickpea recipe if you like soups! https://geekynutritionist.com/greek-chickpea-soup/
If you are interested in finding other autumn foods check this article https://geekynutritionist.com/autumn-foods/
Please share any recipe or other articles you might like!
This entry includes so much more info than similar blogs, and it’s incredibly useful to me. Will return to read more writing from you! can I share this?
Thank you so much! Absolutely, I would really appreciate it if you could share it! If there are other nutrition topics you would like to read about please let me know, I am currently creating a list with future article ideas 🙂
I ‘m pretty sure that you are bang on about this.
Haha yes, you will love this recipe!!
Best view i have ever seen !
Thanks so much for the article. Really thank you! Keep writing. Ivett Horatio Geneva
Thank you!