Soup - lentil and roasted eggplant
Preparation time:
Recipe highlights Serves: 6
- Good source of fibre, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
- Vegetarian
- Share
this recipe - Email this recipe
- Save
this recipe - Add recipe to your shopping list for re-using and sharing
Ingredients
- 4 eggplants, large
25 ml olive oil
1 onion, finely diced
4 garlic, cloves, crushed
1 teaspoon spice, mix
3 roma tomatoes, cut into large dices
1/4 bunch basil, picked (remove leaves from the stems) and washed
1/4 bunch coriander, picked and washed
500 g lentils, washed and rinsed
1 potato, large, peeled and cut into small dices
1 lemon
1 1/2 litres water
pepper, to taste
1 cardamom, pod
1 clove
1 star anise
1/2 teaspoon coriander seed
1/2 teaspoon cumin seed
Cooking method
-
Cooking:
1. Prick the skin of the eggplants, and roast in an oven at 180°C until soft.
2. Remove the flesh from the eggplants and roughly chop.
3. In a heavy based pan, sweat (cook gently) the onions and garlic in olive oil.
4. Add the spice mix, tomato, eggplant, and half of the coriander and basil.
5. Sweat for a few minutes to release the flavours.
6. Add the lentils and potatoes cover with water.
7. Bring to a simmer, and remove any scum, which rises to the surface.
8. Simmer until lentils and potatoes are tender (approx 20 – 30 minutes).
9. Finish by seasoning, and stirring through the lemon juice, and remaining herbs.
10. To serve, garnish with some fresh coriander and lemon juice.
Spice mix: 1. Lightly toast spices in a hot dry frypan until they crackle and become fragrant. (Be careful not to burn them).
2. Grind mixture in a mortar and pestle or a spice grinder
Notes: Lentils soak up a lot of water, so add more water if required. The term to ‘sweat’ meaning to cook gently, is an important way to develop flavours in vegetables and add a depth of flavour to the finished dish.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 740.84g | 100.00g |
| Energy (kJ) | 1712.11kJ | 231.10kJ |
| Protein (g) | 28.27g | 3.82g |
| Total fat (g) | 6.47g | 0.87g |
| - Saturated fat (g) | 0.83g | 0.11g |
| - Polyunsaturated fat (g) | 1.26g | 0.17g |
| - Monounsaturated fat (g) | 2.94g | 0.40g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 48.70g | 6.57g |
| CarbohydrateSE (g) | 48.67g | 6.57g |
| - Sugars (g) | 8.90g | 1.20g |
| Water (g) | 620.03g | 83.69g |
| Dietary fibre (g) | 20.68g | 2.79g |
| Thiamin (mg) | 0.57mg | 0.08mg |
| Riboflavin (mg) | 0.28mg | 0.04mg |
| Niacin (mg) | 4.74mg | 0.64mg |
| Niacin equivalents (mg) | 8.41mg | 1.14mg |
| Vitamin C (mg) | 42.39mg | 5.72mg |
| Total folate (ug) | 147.71ug | 19.94ug |
| Total vitamin A equivalents (ug) | 125.06ug | 16.88ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 749.13ug | 101.12ug |
| Sodium (mg) | 23.00mg | 3.10mg |
| Potassium (mg) | 1532.67mg | 206.88mg |
| Magnesium (mg) | 118.80mg | 16.04mg |
| Calcium (mg) | 149.26mg | 20.15mg |
| Phosphorus (mg) | 444.67mg | 60.02mg |
| Iron (mg) | 8.55mg | 1.15mg |
| Zinc (mg) | 3.67mg | 0.50mg |
Contributed by:
(Logo links to further information)
Source: Recipe developed and tested by Adrian Richardson, 2006.
This recipe was orginally published as:
Lentil and roasted eggplant soup.
Recipe publication date on: 11/15/2006
Last reviewed on: 04/07/2013
