Carrot and lentil soup recipe
 Bursting with bold flavours and bright colours, this carrot and lentil soup is packed full of protein to keep you full for longer, as well as iron, fibre, calcium and vitamins. Each serving provides 306kcal, 15g protein,40 g carbohydrate (of which 12g sugars), 7.5g fat (of which 1.5g saturates), 9g fibre and 1.4g salt. 2 tbsp olive oil2 red onions, diced2 celery sticks, diced2 large carrots, peeled and diced2 garlic cloves, finely chopped30g/1oz fresh root ginger, peeled and finely chopped1 tsp sea salt15g/½oz fresh coriander (leaves and stalks), washed and finely chopped1 tsp ground turmeric1 tsp caraway seeds1 tsp ground cardamom seeds200g/7oz red lentils225g/8oz baby spinach, washed salt and freshly ground black pepper 2 tbsp olive oil 2 red onions, diced 2 celery sticks, diced 2 large carrots, peeled and diced 2 garlic cloves, finely chopped 30g/1oz fresh root ginger, peeled and finely chopped 1 tsp sea salt 15g/½oz fresh coriander (leaves and stalks), washed and finely chopped 1 tsp ground turmeric 1 tsp caraway seeds 1 tsp ground cardamom seeds 200g/7oz red lentils 225g/8oz baby spinach, washed salt and freshly ground black pepper 4 tbsp plain yoghurt (or plant-based yoghurt)1 lime, finely grated zest and juice 4 tbsp plain yoghurt (or plant-based yoghurt) 1 lime, finely grated zest and juice Method Heat the oil in a saucepan over a medium heat, then add the onion, celery, carrot, garlic, ginger and salt. Fry for 15 minutes, stirring often, until the vegetables are glossy and translucent.Stir in the coriander, turmeric, caraway and cardamom and cook for 1 minute. Add the lentils and 1.5 litres/2¾ pints water.Slowly bring the soup to a gentle simmer and cook for 10 minutes, or until the lentils have softened.Stir in the spinach and cook until it wilts, then add a few grinds of black pepper. Season with more salt and pepper if desired. Serve in bowls with a spoonful of yoghurt, a sprinkle of lime zest and a squeeze of lime juice. Heat the oil in a saucepan over a medium heat, then add the onion, celery, carrot, garlic, ginger and salt. Fry for 15 minutes, stirring often, until the vegetables are glossy and translucent. Heat the oil in a saucepan over a medium heat, then add the onion, celery, carrot, garlic, ginger and salt. Fry for 15 minutes, stirring often, until the vegetables are glossy and translucent. Stir in the coriander, turmeric, caraway and cardamom and cook for 1 minute. Add the lentils and 1.5 litres/2¾ pints water. Stir in the coriander, turmeric, caraway and cardamom and cook for 1 minute. Add the lentils and 1.5 litres/2¾ pints water. Slowly bring the soup to a gentle simmer and cook for 10 minutes, or until the lentils have softened. Slowly bring the soup to a gentle simmer and cook for 10 minutes, or until the lentils have softened. Stir in the spinach and cook until it wilts, then add a few grinds of black pepper. Season with more salt and pepper if desired. Stir in the spinach and cook until it wilts, then add a few grinds of black pepper. Season with more salt and pepper if desired. Serve in bowls with a spoonful of yoghurt, a sprinkle of lime zest and a squeeze of lime juice. Serve in bowls with a spoonful of yoghurt, a sprinkle of lime zest and a squeeze of lime juice.