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Spiced Carrot Soup

Spiced Carrot Soup

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As the leaves start to turn a gorgeous hue of russet and golds, and autumn walks in the crisp air are a joy, it calls for warming soups. Soup just has that feeling of comfort, and has the ability to warm the soul (that may be just me!)

This recipe came about as I had a stash of chopped carrots in the freezer that was taking up space, but feel free to use fresh ones too.

The cumin and chilli just adds to the aromatics that awaken the senses. Even if you are not a fan of spiced food, I urge you to give this a try. Personally, I can’t tolerate a lot of heat (as in the form of chillies), but the small amount added here give a warmth and only a slight kick.

Spiced Carrot and Lentil Soup

Joanne Iceton
A warming hug in a bowl
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 6 people

Equipment

  • Measuring Spoons
  • Weighing scales
  • chopping board or use a plate
  • Sharp knife
  • Large lidded pan if you do not have a lid, just cover with foil
  • Stick or jug blender if you prefer a smooth soup

Ingredients
  

  • 3 tsp cumin seeds you can use ground cumin
  • 1/4 tsp chilli flakes add extra if you prefer
  • 2 tbsp oil I like to use rapeseed or olive oil (not extra virgin)
  • 1 onion finely chopped
  • 1 kg carrots scrubbed and finely chopped, no need to peel. This is about 6-10 carrots, depending on their size. You can also use frozen carrots.
  • 200 g red lentils rinsed
  • 2 ltr vegetable stock

Optional

  • Yogurt or cream to swirl over

Instructions
 

  • Heat your pan on medium. Once hot, add your cumin seeds and chilli flakes and allow to cook until they release their aroma and start to pop (about 1 minute). Take out a spoonful to set aside for later.
  • Add the oil, onions and carrots, stir to coat in the spices, then add the lentils and stock.
  • Bring to a boil, then lower the heat and simmer for 15 mins. The lentils and veg should be soft.
  • Blend the soup with either a stick or jug blender if you prefer it smooth. If using a jug blender, you may need to do this in batches. Hot food has a tendency to splatter more. You may need to add a little extra water if it is too thick.
  • Scatter with the reserved toasted spices, swirl with cream or yogurt if wished and serve with crusty bread.
Keyword carrots, lentils, soup

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.

The antioxidants in cumin and chilli 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.

Coronation Roasted Roots (1)

Coronation Roasted Roots

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In recognition of the amazing 70 year reign of the Queen, I took elements of that famous dish; Coronation Chicken, to create this flavoursome dish which just happens to be vegetarian (vegan if using plant based yogurt).

The warming spices and zingy lemon dressing is just divine. The contrast of soft root vegetables and chickpeas against the crunch of the almonds (as well as those chickpeas that have ‘caught’ at the edge of the baking tray) just heightens the pleasure of eating. This dish is wonderful on its own, as part of a warm salad or served as a side.

Give it a try.

CORONATION ROASTED ROOTS

Joanne Iceton
A lightly spiced recipe, full of flavour and nutrition
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Salad, Side Dish
Servings 4 people

Equipment

  • Chopping knives
  • Chopping board or plate
  • Large baking tray
  • Measuring Spoons
  • Oven

Ingredients
  

Roasted Veg

  • 700 g root vegetables, cut into wedges or large chunks try carrots, sweet potatoes, parsnips, potatoes etc.
  • 1 onion, red or white cut into wedges
  • 400 g can of chickpeas drained (optional)
  • 1 tbsp oil
  • 1 tbsp curry powder or cumin or garam masala
  • 1/4 tsp salt optional
  • handful raisins or sultanas*
  • 25 g slivered almonds (optional)

Dressing

  • 150 ml Greek or natural yogurt
  • 1 tbsp curry powder
  • 2 - 3 tbsp mango chutney to your preference
  • 1 garlic clove, crushed or use 1 tsp. garlic paste
  • 1 tbsp lemon juice about 1/2 a lemon
  • pinch salt & pepper

If serving as a salad

  • 300 g leafy green leaves e.g. spinach, rocket, watercress, cos lettuce

Instructions
 

  • Oven 200c
  • Prepare the roots ingredients. Toss the roots, onion and chickpeas, if using, with the oil, your choice of spice and salt if using, and tip out on a large baking tray, spreading out evenly. Bake for 20 - 30 mins, stirring halfway through, until the edges of the veg start to colour and they are soft.
  • Meanwhile, mix the dressing ingredients together and set aside.
  • Once the roots are cooked, toss them with the sultanas/raisins and slivered almonds if using. 
  • If serving as a salad, tip the leaves on a large plate/bowl and scatter over the slightly cooled veg/chickpeas, finishing with a drizzle of the dressing.

Notes

*Sometimes, dried fruit can be a bit too dry. If so, pour some boiling water over them to rehydrate slightly, then drain and use in the recipe.
If served as a salad, it is best served warm, but is just as delicious cold the next day.
The dish and dressing can be kept in the refrigerator for up to 3 days in an airtight container.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Carrots and sweet potatoes are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.

Chickpeas are full of fibre (essential for good digestive health and may help to  lower blood cholesterol), protein (helps in cell repair) folate, potassium and magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders) and protective plant chemicals which may help prevent certain cancers.

 

BACK OF THE FRIDGE SOUP

Back of the Fridge Soup

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There is a common theme to many of the recipes I create, that is to reduce waste. This is for good reason when 8 – 10% of greenhouse gas emissions come from waste food. This may not sound much but when 1.3 billion tonnes of food is wasted globally a year, it amounts to a lot. So my reckoning is, if we all do a little bit where we can, cherish that food, appreciate the time, energy, water and work that has gone into producing it, then we might just help to slow down climate change (notice the inspirational book from Hugh Fearnley-Whittingstall!)

So this recipe is what I call ‘Back of the Fridge Soup’ as it does use up what you have. So if you don’t have the vegetables and tins I’ve used here, use what you have. Just make the veg content up to 1.2kg, use a tin of chickpeas, cannellini beans, kidney beans or even baked beans! The tomato sauce will add an extra depth of flavour!

I added a roasted red pepper as it is what I had left over and I wanted to add a splash of colour. Feel free to omit it or use a fresh red pepper added at the same time as the courgettes.

Give it a try!

BACK OF THE FRIDGE SOUP

Joanne Iceton
A soup to warm the soul
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Prep Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 8 servings

Ingredients
  

  • 1 tbsp rapeseed oil or use a basic olive or vegetable oil
  • 1 large leek sliced
  • 2 large carrots chopped (don't peel)
  • 4 celery sticks chopped
  • 2 medium parsnips chopped (don't peel)
  • 2 medium courgettes chopped
  • 1.5 litres vegetable stock
  • 1 can butter beans keep the liquid to use as additional stock
  • 1 can pearl barley drained, you can also used a good handful dried (see below) or just leave out
  • 1 roasted red pepper optional

Instructions
 

  • Wash and prepare all of the vegetables
  • Add the oil to a large lidded pan, heat on medium then add the leeks, carrots, celery and parsnips. Cook covered until they start to soften but don't allow to brown. If they do start to turn colour, add a splash of water.
  • Add the vegetable stock, courgettes, beans with the water from the can (this also helps to thicken due to the starch content) and drained pearl barley or dried.
  • Bring to a boil, cover and simmer for 10 mins until all veg is cooked then stir through the red pepper (optional). If using dried barley, you will need to simmer for about 30 mins to cook them
  • Serve with crusty bread warmed in the oven.
Keyword soup, vegetables

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

This soup contains six different vegetables (pulses like butter beans are classed as one of your five a day) that offer benefits such as being anti-inflammatory, may help to reduce the risk of certain cancers, may help to boost immunity, may help to reduce heart disease, regulates insulin levels, promotes good digestion and much more.

Warm Moroccan Carrot Salad

Warm Moroccan Carrot & Chickpea Salad

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As the leaves turn beautiful shades of orange and gold and slowly drop, almost in slow motion from the trees, it brings with it crisp mornings and a reminder that the “C” season is soon upon us (it is far to early for me to contemplate this yet!)

Although I love that autumn calls for long walks with nature (always a joy), part of me still hankers after the glorious warmth and light nights of summer. To me, this warm salad means hanging on to that thought, yet it appreciates seasonal veg and the many shades of autumn.

I make no claim that this is a traditional Moroccan dish, but used elements of Moroccan flavours to bring warmth and zingy flavours that just explode on the tongue.

I hope you enjoy this as much as I do.

Jo x

WARM MOROCCAN CARROT & CHICKPEA SALAD

Joanne Iceton
A taste explosion of Moroccan flavours in one simple dish
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Prep Time 15 minutes
Cook Time 30 minutes
Course Salad
Servings 4 people

Ingredients
  

Warm Salad

  • 500 g baby carrots halved lengthways or use standard carrots cut half lengthways then into 2.5cm sticks
  • 1 red onion cut into wedges
  • 1 lemon cut into wedges
  • 400 g can of chickpeas drained

Dressing

  • 2 tbsp olive/rapeseed oil
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 garlic clove crushed
  • 1/2 tsp ground cinnamon optional
  • pinch salt & pepper

Optional

  • 25 g slivered almonds
  • baby lettuce leaves such as spinach to serve

Instructions
 

  • Oven, 180c
  • Prepare and chop the carrots, onion and lemon then add to a large mixing bowl, along with the chickpeas.
  • Mix the dressing ingredients together then pour over the carrot mix, stirring well to coat.
  • Grease a large baking tray and pour all of the carrot mixture on to this and spread out.
  • Bake for 25 - 30 mins, remove from the oven and sprinkle over the slivered almonds if using. Leave to cool slightly on the tray.
  • Place the salad leaves in a serving bowl/plate and tip the cooked carrot mix over the top.
  • This salad is best served warm but just as delicious cold the next day. It can be kept in the refrigerator for up to 4 days in an airtight container.
Keyword carrots, chickpea, moroccan

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.

Chickpeas are full of fibre (essential for good digestive health and may help to  lower blood cholesterol), protein (helps in cell repair) folate, potassium and magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders) and protective plant chemicals which may help prevent certain cancers.

Sausage and Kale Stew

Sausage and Kale Stew

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Such a simple family meal, quick to prepare and make.

SAUSAGE & KALE STEW

Joanne Iceton
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Servings 4 people

Ingredients
  

  • 1 tbsp. rapeseed oil
  • 8 good quality sausages*
  • 1 - 2 onions chopped
  • 2 garlic cloves crushed (or use 2 tsp. garlic paste)
  • 1/2 tsp chilli flakes optional
  • 1 tsp. dried oregano
  • 6 medium carrots sliced
  • 1 tbsp. flour/oats
  • 1 400 g can mixed beans drained***
  • 1 400 g can chopped tomatoes
  • Large handful kale washed and chopped if in large leaves****

Instructions
 

  • Heat the oil on a medium heat in a large casserole pan/lidded frying pan. Add the sausages and cook until browned, set aside.
  • Stir in the onions to the same pan then cover and cook until softened but not brown. Add the garlic, chilli, oregano and carrots. Stir in the flour/oats then add the beans and tomatoes. Add water to the empty can until it is about 2/3 full. Swill, then pour into the pan and stir thoroughly. Lay the browned sausages on top of the vegetable mixture then cover and cook for 15 mins until the carrots are tender.
  • Stir in the chopped kale, cover and cook for a further 5 mins until the kale is wilted.
  • Serve with crushed potatoes; wash but don’t peel some potatoes (175 - 200g per person) and chop into large chunks. Steam or boil until cooked, drain then crush lightly with a fork. Drizzle with a little oil then pop in a hot (200c) oven for 15-20 mins until lightly browned.

Notes

Look for sausages with a minimum 80% meat content. You may also use veggie sausages.
*** You may use baked beans if wished, just drain off most of the sauce.
**** If you are unable to get hold of kale, just use another dark green leafy vegetable such as savoy cabbage.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

 

Nutritional Benefits
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) and cooking boosts the absorption of the valuable antioxidant lycopene and vitamins further.
There are so many different types of pulses (beans); all have a high protein content essential for all cell growth and repair. They contain B vitamins to unlock energy from food and a healthy blood and immune system and both soluble and insoluble fibre. Insoluble fibre ensures regular bowel movements whilst soluble fibre helps to prevent strokes and heart disease. They also contain phytochemicals which are cancer preventative.
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.
Kale is one of the most nutritious members of the brassica family (which include cabbage, broccoli, cauliflower and brussel sprouts) with the highest antioxidants of all vegetables. It is a good source of vitamin C which helps support the absorption of kale’s high iron content and vitamin K to support bone health and help with blood clotting. It also contains more calcium than any other vegetable. Other forms of dark green leafy vegetables such as savoy also contain these nutrients but not as many as kale.
Onions have been valued the world over for centuries for their anti-inflammatory and healing properties. The sulphur compounds in onions (as well as in their ‘relatives’ leeks, garlic, shallots etc.) have been shown to help lower blood pressure and discourage the growth of tumours. They are also high in vitamins C, B6, calcium, potassium and phosphorous. Phosphorous draws calcium into bones to keep them strong but other nutrients in onions have been shown to destroy osteoclasts which are cells that break down bone leading to osteoporosis
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) and cooking boosts the absorption of the valuable antioxidant lycopene and vitamins further.
There are so many different types of pulses (beans); all have a high protein content essential for all cell growth and repair. They contain B vitamins to unlock energy from food and a healthy blood and immune system and both soluble and insoluble fibre. Insoluble fibre ensures regular bowel movements whilst soluble fibre helps to control and lower blood cholesterol, prevent strokes and heart disease. They also contain phytochemicals which are cancer preventative.
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.

dav

Jewelled Spiced Rice

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I absolutely LOVE Christmas; that feeling of goodwill to others, extra family time, decorations, snug nights in, Christmas films and being able to share more food with people I love. The colours and flavours of this Jewelled Spiced Rice are so reminiscent of the bright colours and flavours of this festive month that I secretly call this Christmas Rice.

Enjoy – Jo x

JEWELLED SPICED RICE

Joanne Iceton
A lightly spiced rice dish
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Course Side Dish
Servings 4 people

Ingredients
  

  • 300 g brown rice
  • 650 ml vegetable stock
  • 1/4 tsp. turmeric
  • 1 tbsp. vegetable oil
  • 1 1/2 tsp ground cumin
  • 1 tsp cardamom seeds
  • 1 cinnamon stick
  • 2 peppers
  • 50 g sweetcorn
  • 50 g peas
  • 1 x carrot
  • 1/2 pomegranate or use 40g dried cranberries
  • 1 orange
  • 1 400 g can chickpeas
  • Handful walnuts or shelled pistachios optional
  • Handful chopped parsley

Instructions
 

  • Grate the carrot, remove the pomegranate seeds, chop the peppers and the nuts. Zest the orange (grate the peel) and slice half, juicing the other half.
    Weigh the rice, peas and sweetcorn then drain the chickpeas.
    Press the cardamom seeds between two spoons to crush.
  • Add 1 tbsp. oil to a wide pan then add the cumin, turmeric, whole cinnamon stick and cardamom seeds. Toast on a medium heat for 5 mins until aromatic then add the peppers, sweetcorn, peas, carrot, chickpeas and walnuts if using.
    Stir for a few minutes then add the rice. Stir to coat the rice in the spices then add the stock.
  • Bring to a boil then simmer for 15 mins. Remove from the heat leaving covered and set aside for 5 mins. The rice will absorb the stock.
  • Once the stock is absorbed, stir through the orange juice and zest then remove the cinnamon stick and cardamom seeds.
  • Toss through the pomegranate seeds and chopped parsley then serve with slices of orange.

Notes

This recipe is based on a Persian rice, but I have added extra vegetables for more nutrients and to create the bounty of colours as well as swapping the pistachios for walnuts and brown rice for white.
Traditional Persian rice is cooked for longer to create an almost burnt crust called Tahdig. The Tahdig base can comprise of sliced Lavash bread, thinly sliced potatoes or mixing a portion of the rice with some natural yogurt. Alternatively, you can continue cooking for 20-30 mins.
Enjoy - Jo x

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma). It is also ‘nuttier’ than white rice so retains a bite to it so please do not think it will need further cooking.

Chickpeas are full of fibre (essential for good digestive health), protein (helps in cell repair) folate, potassium and magnesium (helps to protect against heart disease).

Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). 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.

Peas are packed with several B vitamins (including folate), vitamin C, iron, phosphorous and manganese as well as a great source of soluble fibre. Peas contain more protein than any other vegetable so are a good choice for vegetarians. Research has shown that folate levels are often low in people with depression and anxiety so peas may help with this.

As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains may help to prevent type 2 diabetes, heart disease and certain cancers.

This recipe also contains cumin, cardamom and cinnamon which are anti-inflammatory, antibacterial, help digestion and contain valuable antioxidants that are cancer preventative.

The addition of walnuts not only adds crunch but is a protein source, rich in vitamin E and omega 3 fats essential for a healthy nervous system (brain). They also offer many B vitamins.

Although this recipe contains 7 different vegetables/fruits, the amounts do not cover the recommended 5 a day but contribute towards it.