Curried lentil, parsnip & apple soup

This spicy soup combines red lentils, apples and parsnip for a smooth, warming soup – a low fat meal that you can make ahead and freeze

Prep:20 mins
Cook:40 mins

Serves 8
Easy

Nutrition per serving

kcal 204
fat 5g
saturates 1g
carbs 24g
sugars 10g
fibre 8g
protein 12g
salt 0.7g

Ingredients

2 tbsp sunflower oil
3 tbsp medium curry paste
2 medium onions, roughly chopped
500g parsnips (around 5 medium parsnips), peeled and cut into chunks
140g dried red lentils
2 Bramley apples (about 400g), peeled, cored and cut into chunks
1½ l vegetable or chicken stock, made with 1 stock cube
natural yogurt, to serve (optional)
chopped coriander, to serve (optional)

Tip

To freeze

Once you've blitzed the soup, ladle into freezer-proof containers. Freeze for up to 3 months. To serve, thaw overnight in the fridge, then reheat in a large saucepan until piping hot, before adding the yogurt and coriander garnish.

Method

Heat the oil in a large saucepan. Fry the curry paste and onions together over a medium heat for 3 mins, stirring. Add the parsnips, lentils and apple pieces. Pour over the stock and bring to a simmer. Reduce the heat slightly and cook for 30 mins, stirring occasionally, until the parsnips are very soft and the lentils mushy.
Remove from the heat and blitz with a stick blender until smooth. (Or leave to cool for a few minutes, then blend in a food processor.) Adjust the seasoning to taste. Heat through gently, then ladle into deep bowls. Serve with natural yogurt and garnish with fresh coriander, if you like. (For freezing instructions see below left.)

Suggested recipes from this collection...

POST-ID:6677 array(7) { [0]=> object(WP_Term)#16772 (11) { ["term_id"]=> int(270) ["name"]=> string(22) "Christmas soup recipes" ["slug"]=> string(14) "christmas-soup" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(270) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(61) "Smooth blends and chunkier broths for starters or light meals" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [1]=> object(WP_Term)#16788 (11) { ["term_id"]=> int(207) ["name"]=> string(12) "Healthy soup" ["slug"]=> string(12) "healthy-soup" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(207) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(33) "Comfort food without the calories" ["parent"]=> int(0) ["count"]=> int(42) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [2]=> object(WP_Term)#16664 (11) { ["term_id"]=> int(211) ["name"]=> string(22) "Healthy winter recipes" ["slug"]=> string(14) "healthy-winter" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(211) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(54) "Healthy and hearty winter warmers for colder nights..." ["parent"]=> int(0) ["count"]=> int(71) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [3]=> object(WP_Term)#16785 (11) { ["term_id"]=> int(252) ["name"]=> string(25) "Low-fat Christmas recipes" ["slug"]=> string(17) "low-fat-christmas" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(252) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(60) "Tempting ways to take the guilt out of the festive feasting." ["parent"]=> int(0) ["count"]=> int(32) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [4]=> object(WP_Term)#16752 (11) { ["term_id"]=> int(413) ["name"]=> string(10) "Vegetarian" ["slug"]=> string(10) "vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(413) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(43) "Meat-free recipes for entertaining and more" ["parent"]=> int(0) ["count"]=> int(566) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [5]=> object(WP_Term)#16682 (11) { ["term_id"]=> int(260) ["name"]=> string(28) "Vegetarian Christmas recipes" ["slug"]=> string(20) "vegetarian-christmas" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(260) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(95) "Enticing meat-free recipes for the festive season, including main courses, starters and snacks." ["parent"]=> int(0) ["count"]=> int(93) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [6]=> object(WP_Term)#16776 (11) { ["term_id"]=> int(262) ["name"]=> string(36) "Vegetarian Christmas starter recipes" ["slug"]=> string(28) "vegetarian-christmas-starter" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(262) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(157) "Kick off your Christmas dinner menu with one of our impressive and tasty meat-free starters. Get creative with soups, salads, tarts and other veggies dishes." ["parent"]=> int(0) ["count"]=> int(52) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } }