Roasted Beets

This soup is packed with flavour, vitamins, minerals and high in essential fibre.  The lentils add texture,  extra fibre and protein with the harissa giving this soup a subtle kick and a real depth of flavour.  Apparently here in the UK we are not eating nearly enough fibre and many don't realise the importance of including fibre into our daily diets.  This soup packs in a mighty 7.7g (31% of fibre!!!) It  can be adapted for vegans by simply omitting the grana padano in the homemade pesto


You will need...

Equipment
Large saucepan with a lid
Small frying pan
Hand blender
Sieve
Pestle & mortar or small food processor

Soup Ingredients
2 medium red onions, peeled & finely diced
3 garlic cloves, peeled and bashed
1 red pepper
1 courgette
1 aubergine
5 stems of basil including storks, roughly chopped
200g ancient grain mix or any lentil soup mix, thoroughly rinsed in cold water
700g passata
1.2 litres vegetable stock
1 tbsp dried oregano
1 tbsp harissa
1 tbsp rapeseed or olive oil for cooking
Freshly milled seasoning

Homemade Pesto Ingredients
Large handful of fresh basil (40g)
Large handful of pine nuts (20g)
1-2 tbsp good quality olive oil
1 tbsp grana padano or parmasen
1/2 lemon & zest
1/2 garlic clove (optional)
Freshly milled seasoning

To Serve
Handful of pumpkin seeds toasted


To make...

Serves 4-6
  1. Add 1 tbsp of your chosen oil to the pan, turn the heat to medium and add the finely diced onions, gently cook for a few minutes while you prepare the rest of the vegetables
  2. Add the 3 bashed garlic gloves and the basil and storks.  Add the courgette, aubergine and red pepper and dried oregano
  3. Cook for 5 minutes with the lid on
  4. Add the passata and vegetable stock and harissa
  5. Give everything a good seasoning and a good stir
  6. Add the rinsed lentils, bring to the boil and the simmer for 30-35 minutes
  7. While the soup is cooking, add the pine nuts and pumpkin seeds to the small frying pan, turn the heat to medium and gently toast them for a few minutes (don't leave the pan as they can burn quite easily!)  Remove from the heat when they are slightly golden
  8. Roughly chop the basil and remove any thick storks.  Add the 1/2 garlic to the pestle and mortar and bash into a paste.  Add the basil and bash until nearly a paste.  Add a little of the olive oil and then most of the pine nuts (reserve a few for the topping).  Bash again until fully combined.  Grate in a tbsp of the cheese (if using).  Zest the lemon and squeeze a little of the juice.  Add a little salt and black pepper, grind again and check the taste.  You may need more oil, add and taste again.  Once you are happy with the taste, set aside until the soup is ready
  9. Remove from the heat and leave with the lid on for a few minutes before ready to serve
  10. To serve, ladle the hot soup into your bowls, add a spoonful of the pesto and scatter with the roasted pumpkin seeds and pine nuts
  11. Serve immediately
  12. This soup can be frozen. Wait until it has completely cooled and store in the freezer for up to 3 months

Nutritional Info
Per Serving
217g kcal | 2.5g fat | 0.3g saturates | 30g carbs | 12g sugars | 7.7g fibre | 12g protein | 0.23g salt

  LOW CALORE | LOW FAT | LOW SATS | HIGH FIBRE | HIGH PROTEIN | VITAMIN A | VITAMIN E | VITAMIN K | THIAMIN | RIBOFLAVIN | VITAMIN B6 | FOLATES | VITAMIN C | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER


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