Lentils with carrot and ginger

 Ingredient for 2 servings:

• 5 large carrots, chopped
• 1 medium yellow onion, chopped
• 2  garlic cloves, minced
• 1 small fresh ginger root, peeled, grated 
• 1 tsp cumin
• 1 bay leaf
• 1½ cups red lentils, picked through, rinsed
• 2 tbsp fresh lemon juice
• 2 tbsp olive oil
• salt
• pepper

 

For garnish:

• pumpkin seeds, roasted or parsley

 

*tbsp: tablespoon    tsp: tablespoon     cup: 250ml

 

Method:

1. In a big soup pot heat the oil over medium heat. Add the ginger and garlic. Stir until the garlic turns golden.
2. Add the onions and cook them until they turn soft, about 5 minutes.
3. Add the carrots and cook for another 5 minutes.
4. Add the lentils, cumin and bay leaf. Stir and cook for one minute.
5. Add water and  bring to a boil, cover the soup and simmer on low heat for 20 minutes or until the lentils are soft.
6. You could add some more water if you would like a thinner consistency for the plate..
7. Add lemon juice and season with salt and pepper.
8. Ladle in soup bowls and sprinkle with parsley or roasted pumpkin seeds.

 

Dietitians Tip:  Carrots contain good amounts of phytonutrients and  antioxidants such as beta-carotene. The vitamin C content in carrots and lemon juice will increase the iron absorption of the lentils. Also, the addition of carrot in the lentils make the meal low in glycemic index which means that it’s a great meal for diabetic patients. Foods with a low-GI index are the preferred choice, as they are slowly digested and absorbed, causing a slower rise in blood sugar levels.

 

Nutritional Value per serving:

Energy: 400kcal

Total Fat: 14 g

Carbohydrate: 56 g

Dietary Fiber: 18 g

Protein: 16 g

 

Vitamins and Minerals

Vitamin A: 433%

Vitamin B6: 32%

Vitamin C: 49 %

Copper: 26%

Folate: 79%

Iron: 32 %

Manganese:57%

Phosphorus: 36%

Thiamin: 27%

 

*Percent Daily Values based on a 2,000 kcal diet.

 

Eleana Liasidou

Clinical Dietitian – Nutritionist, MSc