Spiced Autumn Soup
A soup to warm the soul and nourish the body. Full of vibrancy and nutrients.
The recipe contains roughly 1.2 kg of vegetables, not including the tomatoes and kale/leafy cabbage, so feel free to substitute using up what you have. If you have no tomatoes, a can will do but the colour will be slightly different.
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Spiced Autumn Soup
Ingredients
- 1 tbsp rapeseed oil or use olive or vegetable oil
- 1 large leek sliced
- 1 carrot chopped
- 2 celery sticks chopped
- 1 tsp. dried oregano
- 1 garlic clove crushed, or use 1 tsp. garlic paste
- 2 tsp. ground cumin
- 1 tsp. chilli flakes optional
- 2 tbsp. tomato puree
- 75 g red lentils
- 5 tomatoes chopped
- 2 courgettes chopped
- 1 red pepper chopped
- 250 g cauliflower chopped to include stalk and leaves (this is about half a medium cauliflower)
- 80 g kale sliced, or use another dark leafy cabbage
- 400 g can chickpeas do not drain
- 1.5 litre vegetable stock
Instructions
- Wash and prepare all of the vegetables; there is no need to peel the carrots.
- Heat a pan to medium then add the oil along with the leek, carrot and celery. Stir, cover and cook for 10 mins to soften.
- Stir in the oregano, garlic, cumin, chili if using, tomato puree then lentils. Add the stock and cover. Bring back to a boil then turn to a simmer and cook for 10 mins.
- Add the tomatoes, courgettes, pepper, cauliflower kale and chickpeas (including the liquid - this will help to flavour and thicken the soup slightly). Continue to cook until the veg is just tender.
- Serve with crusty bread if wished.
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Nutritional Benefits:
Onions of all types (standard, red, shallots, leeks and spring onions) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, and may reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.
Kale contains the highest levels of antioxidants, calcium and iron of all vegetables as well as being a good source of vitamin C.
Chickpeas like all pulses offer protein and both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and prevent heart disease. Both fibres are essential for good digestive health. They are also a source of B vitamins, iron, magnesium, potassium and calcium.
The antioxidants in garlic, chilli and cumin not only protect the heart but are anti-inflammatory, have an antiseptic action and have anti cancer properties. Cumin also helps to aid digestion by stimulating the secretion of pancreatic enzymes necessary for efficient digestion and nutrient absorption.
Soup such as this recipe form a complete meal and help to ease the symptoms of colds through alleviating congestion, acting as an inner heating system and are easily palatable when you may be off your food.
