18 January 2014

Parsnip, Carrot & Lentil Soup for the 5:2 Diet

 

I've not made soup since Christmas.

This might not seem strange to you, but I usually make soup every week, or at least most weeks. I wasn't even in the frame of mind to make soup when I looked in the fridge yesterday to see what was sitting there waiting to be used.

The first thing I saw was the parsnips.

A big bag of them caught my eye in the supermarket, marked down to 70p. I couldn't leave them behind. My plan was to make some Honey Roast Parsnip Crisps, but that never came to pass and they were still sitting in my fridge over a week later. One thing I'll say for parsnip is they keep well.

So soup I decided. What else did I have? Carrots, they would do nicely. Then I thought why not add some red lentils to bulk it out, but it will be a sweet soup, so I'll have to balance it with some spice.

I added both chopped and grated parsnips and carrots to the soup for a nice variation in texture. Try that next time you make soup and let me know what you think.

It was absolutely delicious. Thick, warming Winter soup. Just what we needed yesterday. served with crusty bread spread with butter. Glorious! I'm back in soup making mode at last.

My soup is also a great meal for the 5:2 Diet, at only 175 calories per bowl (divided into 8 portions).
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in manganese
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin B6
  • High in vitamin C



print recipe

Parsnip, Carrot and Lentil Soup
A thick winter soup spiced with cumin and coriander to bring you warmth, comfort and a full tummy on cold winter days.

Ingredients
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 cloves of garlic, crushed
  • 3 large parsnips, chopped
  • 2 large parsnips, grated
  • 3 large carrots, chopped
  • 2 large carrots, grated
  • 3 pints vegetable stock, add more if you think it needs it
  • 1 tsp cumin
  • 1 tsp dried coriander
  • 150g red lentils, rinsed well
  • a good grinding of salt and pepper
Instructions

1. In a large pot, saute the onions and garlic in the olive oil until the onions are soft.  
2. Add the chopped parsnips and carrots and cook gently for a few minutes. 
3. Next add the grated vegetables and the stock and stir well. 
4. Add the spices and red lentils. Stir frequently, so the lentils don't stick to the bottom of the pan.  
5. Being to the boil, then reduce to a simmer, put the lid back on and cook gently for 30 minutes until the vegetables are soft and the soup is thick. 
6. Season with salt and pepper, then serve.
7. Enjoy!
Details

Total time:


Yield: Serves 6-8



 

I'm entering my soup into 4 challenges. 

  • Topic - veggie soups and salads
  • Closes - 20 January 2014
2. No Waste Food Challenge - hosted by Elizabeth's Kitchen Diary
  • Topic - using up ingredients that might have gone to waste
  • Closes -31 January 2014
3. Credit Crunch Munch  - hosted by Fab Food 4 All (and Fuss Free Flavours)
  • Topic - money saving meals
  • Closes - 31 January 2014
4. Family Foodies - hosted by Bangers and Mash
  • Topic - hidden goodies
  • Closes - 28 January 2014
  

45 comments:

  1. tee hee, much as I love soup, I had to pop over and see the parsnip crisps...and now I am yearning for some!

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    1. Oh they are heavenly and rather addictive Fiona.

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  2. Jac your my comfort food hero! Love the soup, Sylvia xx.

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  3. oooh, gorgeous soup Jaqs... The Viking is always pushing me to make more 'lumpy' soups rather than blended and this would completely win him over... very warming too, perfect x

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    1. I think lumpy soup is more satisfying somehow.

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  4. Blimey is this really only 175 calories? Lovely!

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    1. If you divide into the 8 portions it is. They're not bad sized portions either.

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  5. This is shouting out comfort food eat me. Its delicious nad I am going to book mark and try it. Please do send it to IN my VEGBOX~Carrots event at citrusspice.

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    1. Hey Nayna, I sent my last recipe, so I will skip with this one. Glad you like it though :)

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  6. 175 calories? I love it even more xx

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  7. My family love this kind of comfort food.

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  8. Your soup looks like a huge hug in a bowl - gorgeously satisfying and very, very comforting on a nippy day. And a fab entry for January's Family Foodies challenge. Thanks so much for sharing, Jac.

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    1. That's ok and yes it is satisfying. So good!

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  9. Parsnip crisps are JUST my favourite, and soup is also welcome on my table too! Question - where do you calculate your calories to get the little nutritional badge like that?

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    1. I'll email you the link Karen, it is handy, although I don't use it much.

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  10. I love lentils in a soup - they really bulk it out and they taste great

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  11. That is one very substantial soup, so right up my street. I'm rather liking the sound of those parsnip crisps too.

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    1. Oh yes, you must try the crisps, although they are rather addictive!

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  12. Do you know what? Never thought of doing the 5:2 but some of the recipes - like this - look so tempting that I may just have to start walking the walk even if not talking the talk.

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    1. Hehe, oh well just enjoy the recipes then Madeleine :)

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  13. Ah soups... this looks lush and low calorie - bonus! Parsnip crisps, now that's something I need in my life!!!!

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    1. Definitely and they aren't bad either calorie wise,

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    2. Looks so warming and tasty. I made a very similar soup on Saturday only I didn't add lentils. I'll try that next time :-)

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  14. I was drooling over this on Saturday, thought I'd already commented but must have been somewhere on FB or something. Looks divine and I'm going to get the casserole out :-)

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    1. Thanks for taking the time to leave a comment Sarah. You are always so supportive on google+ too.

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  15. Love this bowl of warmth Jac. I certainly would be happy to have that for lunch. xo

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    1. If only you live closer Lisa, we could take turns cooking for each other.

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  16. This soup looks very tasty. I wish I could have some right now, have been shivering at my desk all day and could do with something heartwarming.

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    1. Oh no, that sounds like you either need a big bowl of hot soup or a hot bath to warm you up. I got caught in icy torrential rain earlier and that is me just warming up hours later.

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  17. Can't beat a good, hearty soup!
    Janie x

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  18. I've never made parsnip soup before, but it is definitely something I am going to try now!

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    1. It's a great addition to soup when it's in season, I hope you enjoy it :)

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  19. Soup is a very regular feature in our house over Winter, with at least one a week. Cauli Cheese Soup today, and no where near as virtuous as this looks but it's the kids' current fave. Yours looks gorgeous and has been pinned to my 5:2 board in the hope that one day I might properly get to grips with it.

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    1. Oh I love cauli cheese soup, yum yum. Hope you enjoy this one just as much :)

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  20. I love parsnips espp in roast veggies ummm

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  21. I can't resist a bargain like that either! What a great way to use them up! Thank you for sharing with the No Waste Food Challenge!

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    1. That's ok Elizabeth, I am looking forward to seeing the roundup.

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  22. Oh this soup is right up my street with the use of red lentils, veggies and spices. One to book mark for sure! Thank you for entering Credit Crunch Munch:-)

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  23. wow, just made this and it is so good! It's so good it's hard to believe it's healthy and low calorie. Incredibly filling and perfect for a fast day.

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x