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Tag Archives: carrot

 Of all the vegetables carrots contain the biggest serving of the vitamin beta-carotene.

carroteyesBeta-carotene is found in many fruits and vegetables with a yellow or red colouring such as mangoes, peaches, red peppers and tomatoes as well as green leafy vegetables and broccoli. It is converted by the body into retinol which is a form of Vitamin A.
One of retinol’s many uses in our bodies is helping the eyes to adjust to the dark. Ensuring we have a good intake of Vitamin A will mean that our eyes adjust quicker when entering a dark room.
Cooking carrots makes them softer, easier to digest and allows the beta-carotene to be more easily used by our bods. So there really is some science behind carrots helping you to see in the dark! Get nibbling, doc!

https://relishhealth.wordpress.com/2013/04/13/fragrant-carrot-and-coriander-chana-dahl-yellow-split-pea/

Dr Carrot

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Serves 4

carrots

This is a chunky, warming, South Asian inspired soup that I made to use up a whole bag of carrots that I’d had for way too long!  It’s a cross between carrot & coriander soup and a lentil dahl and is sweet and herby.

Ingredients

600ml vegetable stock (made with 1 x 10g stock cube)

150g dried yellow split peas (chana dal)

¼ tsp. turmeric

¼ tsp. ground cinnamon

1 tbsp. vegetable/olive oil (10g)

1 clove garlic, finely chopped (5g)

1 inch piece fresh ginger, finely chopped (6g)

1 large white onion, peeled and finely chopped (180g)

2 sticks celery, finely chopped (75g)

500g carrots, peeled and chopped into small ½ cm2 cubes

800ml water

½ tsp. ground cumin

1 handful of fresh coriander, roughly chopped (10g)

1 tsp. lemon juice

 

Instructions

  • Place the split peas in a medium-sized pan with the stock, turmeric and cinnamon. Bring to the boil then reduce the heat, cover and simmer for 20 minutes.
  •  Meanwhile, heat the oil over a medium heat in another saucepan. Fry the garlic and ginger for 30-60 seconds.
  •  Add the onion and celery and fry for 5-10 minutes until the onions are soft and browned. Remove from the heat and set aside until the lentils are finished.
  •  Add the lentils and stock mixture to the onions and celery, also adding the water, carrots and cumin.
  •  Return to the heat, bring to the boil then cover and simmer for 20-25 minutes or until the carrots and lentils are cooked.
  •  Blend half of the soup and mix the smooth back with the chunky.
  •  Add the chopped coriander and lemon and stir in.

Nutritional Information

Per Batch

Energy                  550 kcal (2300 kJ)

Carbohydrate    75.8g

Total sugars        53g

Fat                          14.7g

Saturates             2.0g

Protein                 20.0g

Fibre                      28.0g

Salt                         4.6g

Per Serving (Serves 4)

Energy                  140 kcal (590 kJ)

Carbohydrate    19.0g

Total sugars        13.3g

Fat                          3.7g

Saturates             0.5g

Protein                 5.0g

Fibre                      7.0g

Salt                         1.2g

 

Suggested Additions

½ x naan bread (80g), toasted = 225kcal / 942 kJ

1 x white or brown crusty bread roll (50g) = 130kcal / 545 kJ

As above but with pumpkin seeds on top (60g) = 190kcal / 800 kJ

1 x tbsp. of butter (10g) = 75kcal/ 315 kJ

 

Suggested Ear Candy

I went to an Eels gig in Leeds recently and loved it!  I hadn’t actually listened to their latest musical delight yet so I did just that whilst cooking my soup.

Wonderful Glorious by The Eels

My vegetable of choice today also reminded me of the most fantabulous song by one of my all-time fave bands, Pavement, so I had to go for Terror Twilight;

Suggested Alternatives

Hilarious link, I know, but it had to be done and is definitely the perfect description of this dahl!