Dayplan

Soups

7. “Hot” lentil soup

4 servings

150g red lentils
1.5 litres water
2 teaspoons corn oil
2 green chillies
2 cloves of garlic
1 tablespoon desiccated coconut
2 tablespoons freshly chopped coriander
½ teaspoon ground turmeric
½ teaspoon mustard seeds
150g cooked brown rice

Put the lentils into a large heavy saucepan with turmeric and water. Put the pan on to a hot plate and bring to the boil. Simmer for 30 minutes. Remove the seeds from the chillies, rinse and slice thinly. Peel and crush the cloves of garlic. Take a small saucepan, pour in the oil and heat over a moderate heat. Add the mustard seeds, garlic and chillies. Fry until the mustard seeds have popped. Add the desiccated coconut and continue cooking for 1 minute. When the lentils are cooked, add the cooked rice and the fried mixture and simmer for 5 minutes. Serve sprinkled with the fresh coriander.

8. Tangy carrot soup

3 servings

500g carrots
1 small onion
1 large orange
600 ml vegetable stock
1 tablespoon sunflower oil
1 tablespoon freshly chopped coriander
½ level teaspoon paprika
Pinch of nutmeg
Freshly milled black pepper

Wash, peel and dice carrots. Peel and dice onion. Wash the orange, remove zest, cut orange in half and squeeze juice out. Pour oil into a large pan. Add diced onions and fry for 5 minutes. Add diced carrots and continue cooking over gentle heat for 5 minutes. Add stock, juice and zest of orange, half the fresh coriander, paprika, nutmeg and pepper. Bring the mixture to the boil and leave to simmer for 40 minutes. Liquidize soup in a blender. Pour soup back into a clean pan, add extra flavouring if necessary and bring to simmering point. Serve sprinkled with fresh coriander.

9. Watercress soup

3 servings

2 bunches of watercress
2 large onions
2 medium sized potatoes
50g margarine
300 ml vegetable stock
300 ml milk
Freshly milled black pepper

Wash watercress, cut away coarse stalks. Keep 2 or 3 sprigs for garnishing. Chop remaining sprigs for garnishing. Chop remaining leaves and stalks. Peel and finely slice onion. Scrub, peel and dice potatoes. Add fat to a heavy pan and put on gentle heat. Add chopped watercress, sliced onions and diced potatoes. Leave over low heat with lid on for 15 minutes. Add stock and pepper and simmer for 15 minutes. Liquidize soup in a blender. Pour soup back into a clean pan, add milk and additional seasoning if required. Bring to simmering point and serve garnished with watercress.

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