Serves 8
Light and easily digested, yet satisfying and nutritious, this easy low fat, slow cooked soup recipe is the perfect meal in a bowl.
Ingredients
½ cup quinoa
¾ cup uncooked small red lentils (masoor dal)
optional: 1 tablespoon olive oil
2 large carrots
2 stalks celery
1 small head cauliflower or 2 medium potatoes or 1 medium zucchini or 1 small butternut squash
1 bay leaf
4cm piece cinnamon stick
2 thin slices fresh ginger
1 jalapeno, half the seeds removed, finely chopped (optional)
6 cups water or unsalted soup stock
½ teaspoon ground cumin
½ teaspoon ground fennel seed
½ teaspoon turmeric
½ teaspoon paprika
½ teaspoon ground coriander
½ teaspoon dried thyme leaf or 1 sprig fresh
1 teaspoon dried basil or 1 tablespoon minced fresh
¼ teaspoon dried rosemary leaves or 1 sprig fresh
½ teaspoon salt or to taste and fresh ground black pepper
4 tablespoons minced fresh herbs: parsley or basil
2 cups chopped fresh greens: kale, silverbeet or spinach
more heat: add ½-1 teaspoon green curry paste or ¼ teaspoon cayenne powder
Method
Slow cooker instructions:
(This recipe could be adapted to cooking in a thermopot also).
Wash quinoa well and rinse red lentils in a bowl or pan, then drain into a colander.
Peel the carrots, slice lengthwise and then slice in thin pieces.
Wash and trim the celery stalks, then slice crosswise in thin pieces.
Break or cut the cauliflower into large chunks – these will break up into smaller pieces as they cook.
Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno into the slow cooker.
Add the vegetables, except for the optional greens, and cover with the 6 cups water.
Cover and cook on low for 6 hours or more if needed.
20 minutes before serving, turn the heat up to high and stir in optional greens.
Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them.
Stovetop directions:
Heat oil in large sauce pan on medium.
In a separate pan, bring to a boil: water or stock, quinoa, lentils, bay leaf, cinnamon stick, ginger slices and jalapeno.
Saute the veggies except for greens 10 minutes. Add cumin, coriander, turmeric, fennel and paprika and stir until heated and veggies are coated. Stir in the quinoa and lentils, bring to a boil, cover and simmer for 15 minutes.
Add the optional greens. Cover and cook 5 more minutes or until greens are wilted.
Stir in the fresh parsley, basil or cilantro, salt & pepper, and serve.
Author
Robyn Currie
Eltham North