Aubergine & Red Lentil Soups

Nutrition Tip:

Aubergine is a great source of fibre, vitamins B1, B6 and potassium. This type of vegetable is high in minerals, such as copper, magnesium and manganese. Aubergine is rich in antioxidants and in recent years, a compound called nasunin was discovered in the skin of aubergine. Nasunin has been shown to protect the fatty membranes of cells within the nervous system and brain from chemical damage. Scientists believe that the long term consumption may offer some protection against degenerative mental disorders such as dementia. If you are not a fan of aubergine, maybe this soup will change your mind.

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

  • 1/2 onion

  • 1 carrot (unpeeled)

  • 1 aubergine

  • 2 potatoes (unpeeled)

  • 1/2 cup of red lentils

  • 2 cloves of garlic

  • 1.5 L vegetable stock

  • salt & pepper

  • 1 tsp of turmeric (not essential)

  • 1 tbsp of olive oil

Method:

  1. Take a large saucepan and place it over medium-high heat. Add in the oil then throw in the diced onions, chopped carrots, chopped aubergine and chopped potatoes with skin along with a good pinch of salt. Fry for 8-10 minutes, or until the onions are slightly coloured and soft and the aubergine, carrots and potatoes have begun to cook on the outside. Add in the garlic cloves, and turmeric and fry for a further 1-2 minutes.

  2. Pour in the hot vegetable stock, lentils, and bring to a simmer, stirring occasionally. Once the liquid is boiling turn down the heat to low (ensuring that the soup continues to simmer) and place a lid on top. Leave to cook for around 20 minutes, or until the vegetable is soft and cooked through.

  3. Once the vegetables are cooked through. Remove the soup from the heat and use a ladle or small jug to tip it into the bowl of a food processor or blender. Blend thoroughly. You may need to do this in batches depending on the size of your blender. Be careful not to overfill!

  4. Once the soup is blended thoroughly tip it back into the saucepan. Taste and add more salt and some black pepper to taste. Finally serve into bowls and finish with the roasted pumpkin seeds, homemade croutons (fry or roast bread on a bit of oil, add herbs if you have some and fry/roast for a few minutes) and a bit of chili oil.

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