Grounding Carrot & Lentil Soup
This grounding soup recipe is super simple and flexible. This soup contains both augmenting (sweet potatoes) & extractive (lentils, onions etc).
Don’t worry if you haven’t a certain vegetable as you can always substitute and you won’t go far wrong!
Blender (preferably hand held)
About an hour (roasting & cooling time included!)
Some yummy whole grain bread or toast!
Ingredients (serve 4):
2 large carrots
1 medium onion or 2 celery sticks
100g red lentils
600 – 700g sweet potatoes, pumpkin or squash
1 large potato (optional)
1 garlic clove (optional)
1,300 ml vegetable stock (follow the instructions on the packet)
Vegetable oil (sunflower / rape seed)
Toasted pumpkin or sunflower seeds (if you have vata imbalances, you might want to avoid them as seeds are hard to digest)
Heat oven to 180c.
Peel & cut sweet potatoes / pumpkin / squash into large chunks – say 3cm x 3cm.
Handy Hint: If using pumpkin or squash I wouldn’t bother peeling now, but cut into wedges, then roast and remove the skins afterwards using a spoon to scrape out the flesh. To do this you will need to have roasted these a little in advance to allow them to cool a bit first!
Put 1 tablespoon of oil into a baking tray and add your sweet potatoes / pumpkin / squash. Mix around so they are coated in oil.
Put into the oven and cook for around 30 minutes – check to make sure they aren’t getting too brown – a bit of colour is ok though!
Whilst the sweet potatoes are cooking you can start doing the other veg.
Chop your carrots & onions / celery roughly.
Put a couple of teaspoons of oil into a large saucepan and heat – once warm add onions / celery & carrots and saute until onions / celery are soft. I keep the lid in to keep the steam in and stir occasionally.
Peel and chop normal potato and garlic (optional). Weigh lentils.
Once onion is cooked (around 10mins) add in potatoes, lentils & garlic (if using).
Pour on the vegetable stock (preferably hot) and boil gently for around 30 mins, stirring occasionally. The lentils should be soft by then.
By this point your sweet potatoes should have roasted nicely. Take them out and carefully add to the saucepan with the other vegetables. Boil for another 5 minutes then leave to cool for about 15 minutes.
Then blend with a hand blender until smooth – if the soup is too thick add some boiled water until the right consistency.
Add your topping of choice and serve!