by With temperatures expected to drop across much of the UK this weekend, many of us will be looking for warming meal ideas to keep us cozy.
And for many of us, that means soup. As the weather gets cooler, I’ll be making my favorite super-simple soup recipe, one that I’ve made every winter since college more than 20 years ago.
One of the reasons it’s become a staple in my kitchen is that not only is it super tasty, nutritious and incredibly easy to make, but it’s also pretty darn cheap. And with many of us trying to save a few pounds before Christmas, cheaper food options are always a bonus.
This soup only requires four ingredients (well, five if you count the broth, but I classify this as a pantry staple). And based on online supermarket prices, you can earn enough to feed four people for around £1.64. That’s just 41p per serving.
When batch cooking, the soup will keep in the fridge for a few days. It can also be refrigerated and placed in the freezer for a convenient meal at a later date.
I usually eat it with crusty bread or crackers and hummus, but it tastes just as good on its own.
Here’s how to do it.
Recipe for soup with carrots, cardamom and red lentils
Cook the soup until the lentils are soft and disappear. If necessary, add water to loosen during cooking. (Included)
The following dimensions are only a rough guide. I usually guess over time and it always works out well. So if you prefer less cardamom, more lentils, or another spice, just experiment.
Ingredients: for approx. 4 people
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1.5 l stock (I use vegetable stock, but any stock or stock cube will do)
Proceedings
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Chop the onion and fry it in a little oil until it softens.
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While the onions are frying, grate the carrots, then add them to the pan with the onions, stir and cook for about a minute.
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Split the cardamom pods and crush the seeds with a pestle and mortar (or the edge of a large knife if you don’t have one).
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Add the seeds and red lentils and stir.
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Add the broth. Bring to a boil and simmer until the lentils are soft and disappear (usually about 25 minutes, depending on your lentils).
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Add salt and pepper to taste and serve.
Nutrition
You probably already have some of the ingredients for this soup at home. (Included)
The ingredients in this soup are not only delicious but also have great health benefits when consumed as part of a balanced diet.
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Full of fiber and protein – Red lentils are a good source of vegetable protein and fiber, ensure a longer-lasting feeling of satiety and support intestinal health and the digestive system.
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Reduce the risk of chronic diseases – Studies suggest that regular consumption of lentils may protect against chronic diseases such as type 2 diabetes, obesity and heart disease.
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Rich in vitamins and minerals – Carrots are a source of beta-carotene, which your body converts into vitamin A, which is important for vision, skin and supporting your immune system
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Help control blood pressure – Potassium-rich foods like carrots and lentils can help mitigate the unhealthy effects of sodium in the body. Over time, consuming too much sodium can lead to high blood pressure.
Cost Breakdown
Here comes the math. Prices are approximate and subject to change.
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4 carrots = 44p (Tesco estimates that loose carrots cost around 11p each, although this may vary depending on actual weight.)
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One onion = 12p (this is the estimated cost of a loose onion at Tesco, although it may vary depending on weight)
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Red split lentils = 40p (£2 per 1kg bag of Laila lentils at Sainsbury’s)
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One and a half vegetable bouillon cubes = 16p (£1.10 for 10 vegetable bouillon cubes at Sainsbury’s)
Total = £1.64 or 41p per serving
