Immune System Booster Soup (Vegan)
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
35 mins
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Servings
4 people
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Calories
287 kcal
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Course
Main Course, Soup
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Cuisine
British
Immune System Booster Soup (Vegan)
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Packed with TEN immune system boosting ingredients, this Immune System Booster Soup will not only give your immune system a boost… it’s also super easy to make and utterly delicious!
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Ingredients
- 1 tablespoon olive oil
- 2 onions diced
- 1 red (bell) pepper diced
- 2 cloves garlic grated or crushed
- 1 cm ginger grated
- ½ teaspoon dried chilli flakes (or to taste)
- 1 teaspoon Turmeric
- 1 teaspoon cumin
- 2 teaspoons garam masala
- 250 g carrots chopped into small chunks (roughly 1cm / ½ inch cubes – See Note 1)
- 250 g sweet potato skin removed and chopped into small chunks (roughly 1cm / ½inch cubes – See Note 2)
- 150 g red lentils
- 750 ml vegetable stock (from a cube is fine - I used Kallo Organic Vegetable Stock)
- salt and black pepper to taste (see Note 3)
Instructions
- Place the olive oil, diced onions and diced red pepper in a fairly large saucepan and gently fry the vegetables for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
- Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
- Add the chopped carrots, chopped sweet potato, red lentils, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 20-25 minutes with the lid on, or until the vegetables are tender and the lentils are quite soft.
- Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 4.)
- If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. Add more water if the soup is too thick for your liking. You may also wish to check the seasoning at this point too.
- Serve with homemade soda bread.
Notes
- I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skin and saves you a job!
- Peeling sweet potatoes can be a bit of a pain. A little hack to speed things up is to cut the sweet potato into thick disks, then place each disk (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
- I prefer to only add black pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
- If you prefer, you can use a stick blender or a potato masher, or leave the soup un-blended.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Show Details
Calories
287kcal
(14%)
Carbohydrates
50g
(17%)
Protein
13g
(26%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
259mg
(11%)
Potassium
946mg
(27%)
Fiber
17g
(68%)
Sugar
10g
(20%)
Vitamin A
20336IU
(407%)
Vitamin C
50mg
(56%)
Calcium
84mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 287 kcal
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 50g | 17% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 259mg | 11% |
| Potassium | 946mg | 20% |
| Fiber | 17g | 68% |
| Sugar | 10g | 20% |
| Vitamin A | 20336IU | 407% |
| Vitamin C | 50mg | 56% |
| Calcium | 84mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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