Spicy parsnip, carrot, red lentil and harissa soup
This warming root veg soup is spiced with delicious flavours from the Middle East – harissa paste and cumin.
Each serving provides 230 kcal, 5.6g protein, 35.9g carbohydrate (of which 9.6g sugars), 8.7g fat (of which 1.3g saturates), 7.6g fibre and 1.02g salt.
Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 3 parsnips, peeled and chopped
- 1 carrot, peeled and chopped
- 3 garlic cloves, roughly chopped
- 1–2 tbsp harissa paste (1 for very mild or 2 for medium heat)
- 1 tsp ground cumin
- 150²µ/5½´Ç³ú red lentils, washed and drained well
- 1 litre/1¾ pint vegetable stock (made with 3 tsp vegetable bouillon and boiling water), plus extra if needed
- 1 lemon wedge, juice only (optional)
- salt and freshly ground black pepper
- plain yoghurt, to garnish (optional)
- pul biber, to garnish (optional)
- chopped fresh coriander, flatleaf parsley or mint, to garnish (optional)
Method
Heat the oil in a large saucepan over a medium heat. Add the onion and a pinch of salt, cover and fry for 5 minutes until softened but not browned.
Add the parsnips, carrot and garlic and cook, stirring occasionally, for another 2 minutes.
Stir in the harissa (you can always add more later) and cumin, cooking for 1–2 minutes to release the flavours.
Add the lentils and stir well to coat them with the spices.
Pour in the stock and bring to the boil. Lower the heat and simmer for 20–25 minutes, or until the vegetables and lentils are tender.
Blend the soup until smooth, if it is too thick, add more stock.
Season with salt and pepper to taste. Adjust the spice level by adding more harissa if needed. Add a squeeze of lemon too, if desired.
Serve in warmed bowls, topped with a spoonful of yoghurt, a sprinkle of pul biber and some fresh herbs, if using.