Spicy Beetroot and Lentil soup – Thai Style- Recipe

I had some potatoes and beetroot that needed eating up and rather than just make a plain vegetable soup I thought I would experiment with a Thai version that is full of good things. The fact that my three monthly medical check-up may have had something to do with this. With a quick search on the internet - Some of the key ones are listed below.

• Coconut – good at reducing body fat - One of the reasons why coconut is effective in reducing body fat and lowering weight is because it contains fewer calories than any other fat. For this reason, it has gained the distinction of being the world's only natural, low-calorie fat. Medium-chain triglycerides in coconut are smaller than other fats and, therefore, digest very quickly, so quickly in fact, that the body uses them as an immediate source of fuel rather than pack them away in storage inside our fat cells. MCT are used to produce energy much like carbohydrates and, therefore, they do not circulate in the bloodstream like other fats. For this reason, they do not supply fat to fat cells or contribute to weight gain.
• Beetroot – high in anti-oxidants - Beetroot (along with carrots) are abundant in beta-carotenes, the red/yellow/orange anti-oxidants that are especially good in helping ward off colds.
• Lentils – source of vitamins and fibre – Lentils provide B vitamins that are fantastic for energy, immune health and mental clarity. They contain fibre to help keep you regular and bind with toxins and waste products from the body for elimination. Lentils also contain amino acids, the building blocks of proteins, a source of which is very important for those following a vegetarian and vegan diet.

Ingredients (this makes enough for 2 good portions or 4 smaller ones)

• 100g lentils
  
• 500g chopped potatoes
  
• 500g raw beetroot, scrubbed and coarsely chopped
  
• sea salt, and freshly ground pepper
  
• a dash of olive oil, for shallow-frying 
• 600 ml vegetable stock
  
• 400 ml coconut milk – This can be made from dried grated solid coconut, or a tin of coconut milk
  
• juice of 1 lime
• 1 large onion, finely chopped (can be red onion if prefer)
  
• 5 g cumin seeds (ground) or 1 tsp ground cumin
  
• 1 tsp curry powder/paste
  

For the garnish: (this makes enough for 2 good portions or 4 smaller ones)

• up to 100 ml cider vinegar,
  
• 1tbsp balsamic vinegar
  
• a sprinkling of brown cane sugar if have a sweet tooth – but not really needed
  
• ½ cucumber, finely diced
  
• ½ red pepper, finely diced
  
• 50 g, finely chopped walnuts
  
• 2-3 spring onions, finely diced
  
• 1 chilli, finely chopped
  
• fresh mint leaves, finely chopped (Can be 1 tsp dried if don't have fresh)
  
• fresh coriander, finely chopped (Can be 1 tsp dried if don't have fresh)
  

Method

• In a large heavy bottom pan add the oil, chopped onion cumin and curry and fry until transparent
  
• Add chopped beetroot , and chopped potatoes and briefly stir so coated in the spicy mixture
  
• Add vegetable stock
  
• Add lentils, and bring to boil gently
  
• When simmering add coconut milk, bring back to the boil and simmer for about an hour – depends on size of chopped beetroot (Top up with water if necessary) - till beetroot is soft
  
• When beetroot soft put the whole mixture in food processor and blitz
  
• Put back in pan and bring to a gentil boil, add lime juice and salt pepper as required (It will be quite a thick red/pink liquid).
  

To make the garnish – This is the raw ingredients that are added to the centre of the soup when in the bowl which a contrast of texture/taste to the food

• In a medium sized bowl add the chopped, cucumber, red pepper, spring onions & chilli and stir round until mixed together
  
• Add mint and coriander – making sure evenly spread throughout the mixture
  
• Add balsamic vinegar, stirring well
  
• Slowly add the cider vinegar spoonful at a time siring well– amount does depend on wetness of resultant mixture – you do not want to flood it
  
• Finally add nuts again mixing well
  
• Taste – can add the sugar if needed, or some more lime juice
  
• Leave to stand for at least 15 minutes
  

To serve – place hot soup in large bowl then spoon garnish gently into centre of soup. Some will sink but some will remain on the top of the soup. Serve with warm crusty bread enjoy..