Carrot, lentil & butterbean soup

To me, there is nothing that beats a hearty bowl of homemade soup in the colder months. They are a great way to pack in plenty of healthy ingredients and to use up vegetables at the end of the week. Add in some pulses and legumes, and you have something that is both nutritious and bursting with flavour.

Also, in the winter, you have some great seasonal vegetables at your disposal, such as

• Butternut squash
• Carrots
• Onions
• Savoy cabbage
• Cauliflower
• Parsnips
• Potatoes
• Kale

All those vegetables are bursting with health and vitality. Most of all, though, soup is warming, comforting and delicious. You need a hunk of bread and butter to enjoy.

I hope you enjoy this soup. If you want to up the flavour, then you can roast the vegetables first. Just cut up the carrot and butternut squash into chunks and roast at 190°C for 20 minutes.

# Ingredients needed

Onions

Onions are the starting point in many savoury meals, as they impart a lot of flavour, especially when cooked down until soft and golden. For this recipe, use white onions instead of the redskin variety; shallots can be used as a substitute.

Garlic

I used 4 cloves in this recipe, but that’s entirely up to you and whether you love garlic. Garlic is so good for us. In the winter, it has a bonus that helps us fight seasonal illnesses.

It contains

• Antibacterial and anti-inflammatory (great for the cold seasons)
• Blood sugar regulation
• Cardiovascular health
• Rich in antioxidants

Celery

Celery, onions and carrots are a perfect match. This is why mirepoix works perfectly in soups and stews. I’m not keen on celery at all, but when mixed with the other ingredients, it is perfect.

Carrots & Butternut Squash

Well, it’s not a carrot soup with carrots. Not only are they good for you, but they also provide sweetness and flavour, as does the butternut squash. They are rich in

• Vitamin A beta carotene (great for eye health, skin and immunity)
• High in vitamin C, which acts as an antioxidant
• Low in Calories
• Seasonal
• Contains fibre, which fills you up and aids digestion

Spices

Paprika, cumin, and coriander are such earthy, warming spices, and they pair well with carrots and butternut squash.

Red lentils

I love using red lentils in soups, curries and dhal, because they cook so quickly. There is no soaking or lengthy cooking process. They do need to be rinsed until the water runs clear. This removes dust and debris from being harvested and excess starch. Some brands are better than others. Red lentils are

• Excellent source of iron, manganese, potassium and B-vitamins
• Low in fat and calories
• Full of fibre, which helps to fill us up and aid digestion

Stock

Use a low-sodium vegetable broth or homemade. Make sure to check the label if buying one, as many contain wheat and gluten. If I am buying one, I like the Freya vegan broth or Pott’s vegetable stock in a 100% recyclable can. Both these contain 500 ml.

Butter beans (Lima beans)

These are one of the tinned ingredients I always keep in stock. They are high in vitamins & minerals. They are also a good source of protein, fibre and carbohydrates.

Vegan feta

Adding this to the soup adds a lovely salty tang, a lovely contrast to the sweetness of the butternut squash and carrots. It also gives a tang with each mouthful.

– Free carrot, lentil & butterbean soup

Author: theglutenfreeveganalchemist Cooking Method:Hob or Instant pot Cuisine:British Courses:Lunch

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servings Best Season:Winter

Ingredients

• 2 tbsp of rapeseed or olive oil
• 2 onions chopped
• 4 garlic cloves
• 2 sticks of celery
• 500 g of carrots, chopped
• 250 g of chopped butternut squash
• seasoning
• 1 tsp of smoked paprika
• 2 tsp of ground cumin
• 1 tsp ground coriander
• A few sprigs of fresh thyme, chopped
• 1 bay leaf
• 300 g of red lentils
• 1.3 litres of vegetable stock
• 2 cans of butterbeans and liquid
• 150 g of vegan feta

Instructions

1. Using a large pot, add the oil and heat. Once it is hot, add the onions. Lower the heat and cook for 10 minutes, stirring occasionally. You want them to be golden and soft. Next, add the garlic, spices, seasoning, and celery. Continue to cook for 5 minutes.
2. Once the soup has cooled a little, then either blend it with a hand blender or in a food processor. You have it totally smooth, or leave it a little chunky. Place back on the hob and warm through. Pour into bowls and sprinkle with the feta. Serve with some gorgeous, crunchy bread.
3. Do not add the feta until you are ready to serve the soup. If you intend to freeze the soup, then do not add any feta.
   

Keywords:vegan lentil soup, vegan red lentil and butter bean soup, Vegan lunch, gluten free soup, red lentil soup, Carrot and red lentil soup, carrot, lentil, soups

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