In a Nutshell
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One of my comfort go-to soups that is warming, delicious and very healthy. We used fresh nourishing ingredients that make a good balanced meal to help maintain blood sugar levels stable. Lentils are a complex carbohydrate, rich in soluble fiber that contain a good amount of plant-protein. We have various veggies that provide more fiber, vitamins and antioxidants. All cooked in cashew milk which provides loads of nutrients including heart-healthy fats. Topped with yogurt and avocado for more healthy fats making this a nourishing diabetic-friendly meal. Enjoy!
- 3 red chillies*
- 3 tbsp oil (cold-pressed rapeseed oil or light olive oil)
- 2 onions, finely sliced
- 2 bay leaves
- 2 tsp cumin seeds
- 1 tbsp. garam masala
- 3 carrots, chopped into bite-size pieces
- 2 celery sticks, chopped into small bite-size pieces
- 2 garlic cloves, finely chopped
- 300g dried green or brown lentils, washed, soaked in water for 30 minutes, then drained
- 2 cups hot vegetable stock
- 3 cups cashew milk made in the NutraMilk
- 100g broccoli florets or baby broccoli
- 2 handfuls spinach leaves
- Juice ½ lemon
- 4 tbsp plant-based yogurt to serve ( see recipes here for homemade yogurt)
- Avocado to serve
- 1 cup (150g) cashews
- 1/8 teaspoon Pink Himalayan salt (optional)
- Start by making fresh cashew milk with the NutraMilk:
- Place cashews in the NutraMilk container.
- Press Butter cycle, set for 3 minutes.
- Press Start.
- Open the container lid, add water and replace lid.
- Press Mix (do not change the default Mix time).
- Press Start.
- Press Dispense.
- Press Start and open spigot to fill your storage container.
- Set aside 3 cups for this recipe and store the rest for later use.
- Next, roast 2 of the chillies. If you have a gas hob, put a wire rack over the flames and roast the chillies on top until blistered and black. If not, char them under a very hot grill. Keep turning the chillies so they colour evenly. This should take about 5 minutes. Put in a bowl, cover with cling film and leave to cool. Adding chillis is totally optional. If you don’t like the spice you can skip this step or do the same with red bell pepper that will add some flavor, texture but not spice.
- While the chillies are roasting, start the soup. Gently heat 2 tbsp oil in a large saucepan and fry the onions for about 10 minutes until light golden brown.
- Pour the remaining tablespoon of oil into the pan and add the bay leaves and cumin seed, garam masala, carrots, celery, garlic and lentils. Peel the charred skin off the roasted chillies, roughly chop (with or without the seeds – including them will make the soup more spicy), then add to the pan.
- Stir well and cook for 5 minutes before adding the hot stock and cashew milk. Bring to a simmer and cook for 40 minutes or until the carrots and lentils have softened.
- Remove from the heat, take out the bay leaves. You can leave as is or use a hand blender to briefly process part of it– I like the soup to have some texture.
- Put it back on the heat and add the broccoli. After 2 minutes, stir in the spinach and turn off the heat. Add most of the lemon juice, then taste and adjust the seasoning.
Prepared and photographed by NutraMilk nutritionist, Florencia Tagliavini.
Recipe inspired by Delicious.