Lentil Soup with Cumin-Infused Croutons

For Soup:

2 teaspoons olive oil

1 small onion, chopped

1 large carrot, diced

2 small celery stalks, chopped

2 cloves garlic, crushed

200g red lentils, uncooked

50g rice

1L low sodium vegetable stock or water

1 small lemon, juiced

½ teaspoon turmeric

1 teaspoon ground cumin

Fresh parsley for garnishing

• In a large soup pot, heat the olive oil on medium heat. Add onion and cook until translucent. Add the garlic and spices and cook until fragrant.
• Add lentils and stir until coated in olive oil.
• Pour in stock or water and stir again.
• Add the rice and vegetables and bring to a boil.
• Cook until rice and lentils are nearly done (about 30min). Use this time to make croutons.
• Take pot off of heat. Blend with a hand-held mixer or blender until soup is smooth.
• Add in lemon juice and stir.
• Top with parsley as garnish.

For Croutons:

2 slices brown bread- cut into cubes

1 tablespoons olive oil

¼ teaspoon ground cumin

Pinch of salt

• Heat oven to 180C. Toss the bread cubes with oil, cumin and salt.
• Arrange in a single layer on a baking sheet and bake for 10 minutes.
• Toss and rearrange the bread and bake another 10 minutes, until golden and crisp.
• Take out and let cool completely on the pan.

Nutritionist Comment: Lentils are loaded with plant-based protein and fiber to keep you full and your digestive system healthy. You can substitute quinoa or brown rice for the white rice for even more fiber.

Calories: 360

Carbohydrates: 60g

Sugar: 6g

Fiber: 9g

Total Fat: 7g

Saturated Fat: 1g

Protein: 14g

Sodium: 280mg