Beta Carotene Soup

#loveyourleftovers. This nutritious soup is packed with the antioxidant and precursor to vitamin A, beta carotene! Getting plenty of antioxidants in your diet has been shown to support the immune system and reduce risk of heart disease and cancer.

Serves 4


2 tsp olive oil
½–1 brown or red onion, roughly diced
1 celery stick, roughly chopped
2 carrots, peeled, cut in half lengthways then thinly sliced
1 tsp ground cumin
½ tsp ground coriander
200g pumpkin, peeled and grated
1 parsnip, peeled and grated
1 clove garlic, thinly sliced
½ tsp grated ginger
3 cups vegetable stock
1 cup water
½ cup red lentils
2 tsp honey
2–4 Tbsp chopped coriander leaves
1/4 cup lite coconut milk

To serve

Picked coriander leaves
Pinch of chilli flakes

1. Heat oil in a large pot on medium heat. Add onion, celery and carrots. Cook for 6–8 minutes, stirring often, until softening.

2. Add pumpkin, parsnip, garlic, ginger, coriander, cumin, stock and water and season well with salt and pepper. Bring to a boil then reduce to a simmer, cover and simmer for 10 minutes.

3. Stir through lentils and honey, then leave to simmer, covered, a further 20 minutes. Remove from heat and stir through coriander and coconut milk. Use a stick mixer or food processor to blend until smooth.

4. To serve, ladle into bowls and sprinkle with coriander and a pinch of chilli flakes.

Nutritional Info (per bowl)
Energy (kJ): 849
Energy (Cal): 203
Carbohydrate (g): 25.9
Protein (g): 10.5
Fat (g): 4.7
Saturated Fat (g): 2.1
Sugars (g): 12.5

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Meet the Nutritionist

Emma ‘Edamame’

Our in-house nutritionist Emma ‘Edamame’ was born and bred in mid Canterbury and has the health and wellbeing of Kiwis in mind at all times. As an NZ registered nutritionist (NZ Nutrition Society) with a bachelor’s degree in Nutrition and Food Science from the University of Auckland, she makes sure we’re all getting our fresh dose of local veggies and our meals are full of nutritious substance – thanks for having our back Em (and our waistlines!). When it comes to New Zealand produce, Emma is a whizz, with fresh berries being her absolute fave. Intrigued to know what food this nutritionist couldn’t live without? Fresh fish and seafood, delivering on both flavour and nourishment. As well as ice cream, especially real fruit ice creams, in the summer time! Life’s all about a tasty balance, right?

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