Spiced carrot & lentil soup

A bowl of food on a plate Soup Recipes

Preparation and cooking time

  • Prep:10 mins
  • Cook:15 mins
  • Easy
  • Serves 4

A delicious, spicy blend packed full of iron and low in fat to boot. It’s ready in under half an hour, or can be made in a slow cooker

Nutrient Unit
kcal 238
fat 7g
saturates 1g
carbs 34g
sugars 0g
fibre 5g
protein 11g
salt 0.25g
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Ingredients

  • 2 tsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp olive oil
  • 600g carrots, washed and coarsely grated (no need to peel)
  • 140g split red lentils
  • 1l hot vegetable stock (from a cube is fine)
  • 125ml milk (to make it dairy-free, see ‘try’ below)
  • plain yogurt and naan bread, to serve

Method

  • STEP 1
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Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

  • STEP 2

Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.

  • STEP 3
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Simmer for 15 mins until the lentils have swollen and softened.

  • STEP 4

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

  • STEP 5

Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

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