Name: Lentil & cardamom soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: Serves 2-3
Cuisine: British
Ingredients: 1 large onion finely chopped; 2 fat garlic cloves crushed; 1 large carrot finely chopped; thumb-sized piece of ginger peeled and finely chopped; 2 tbsp oil sunflower, rapeseed or groundnut all work well; ½ tsp turmeric; seeds from 10 cardamom pods; 1 tsp cumin seeds or ground; 100g red lentils; 400ml can light coconut milk; zest and juice 1 lemon; pinch of chilli flakes; handful of parsley or coriander, chopped

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Lentil & cardamom soup

Lentil & cardamom soup

Jack Monroe

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Serves 2-3

Easy

Prep: 5 mins

Cook: 20 mins

A star rating of 4.7 out of 5.32 ratingsRate

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Cheap and cheerful red lentils are jazzed up with coconut milk and plenty of spices in this quick and warming soup recipe

Gluten-free

Vegan

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1 large onion

finely chopped
2 fat garlic cloves

crushed
1 large carrot

finely chopped
thumb-sized piece of ginger

peeled and finely chopped
2 tbsp oil

sunflower, rapeseed or groundnut all work well
½ tsp turmeric
seeds from 10 cardamom pods
1 tsp cumin

seeds or ground
100g red lentils
400ml can light coconut milk
zest and juice 1 lemon
pinch of chilli flakes
handful of parsley

or coriander, chopped

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Nutrition: per serving (3)

kcal363
fat20g
saturates12g
carbs31g
sugars8g
fibre6g
protein11g
salt0.2g

Method

step 1

Put the onion, garlic, carrot and ginger into a saucepan, drizzle over the oil, and cook for a few mins to soften. Add the turmeric, cardamom and cumin. Stir well to combine, and cook gently for a few mins more, until the spices are aromatic.
step 2

Add the lentils to the pan. Pour over the coconut milk, fill the can with water and add this too. Bring to the boil, then reduce to a simmer for 15 mins until the lentils are soft and swollen but retain a little bite. Using a hand blender, pulse the soup until some is blended completely, leaving some larger vegetable chunks.
step 3

Zest the lemon straight into the pan, then squeeze the juice over the soup and stir through with a pinch of salt, chilli and finely chopped herbs. Ladle into bowls and sprinkle over a little more lemon zest, if you like.

Recipe from Good Food magazine, February 2015

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A star rating of 4.7 out of 5.32 ratings

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