Lentil and Vegetable Soup

 

Lentils are an excellent source of folate, an in-demand pregnancy nutrient essential throughout pregnancy (especially in the first and third trimesters). This nourishing soup is packed with vegetables, high in fibre, vitamin B6. Serve with brown rice for a complete protein-packed meal. Pairing plant-based proteins and whole grains enhances the benefits of plant-based proteins. Enjoy.

bowl-of-soup-and-two-silver-spoons-1703272.jpg
 
 

Ingredients

2 tbsp coconut oil or ghee

1 cup finely chopped onion

½ cup finely chopped carrot

½ cup finely chopped celery

500g lentils, soaked and rinsed

1 cup diced tomatoes

2 litres of vegetable broth

½ tsp ground coriander

½ tsp ground cumin

salt and pepper to taste

Method

Heat the oil, onion, garlic, carrot and celery in a pot over medium heat. Sauté for 5-7 minutes.

Add the lentils, tomatoes and broth and stir while increasing the heat and bringing to the boil.

Then, reduce the heat and simmer for 40 minutes or until the lentils are soft.

Once cooled, use a handheld blender to process either partially (leaving chunks of veg) or until completely smooth. Enjoy.

*This recipe was inspired by Mandy Sacher, author of Wholesome Child: A Complete Nutrition Guide and Cookbook

 
MainsBianka BarrettSoup recipe, Pregnancy recipe, Rich in folate, Lentils, Early pregnancy, Neural tube defect, Healthy pregnancy food, Lentil soup