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4.87 from 102 votes

Carrot and Lentil Soup

Not only is this Carrot and Lentil Soup cheap, easy to make and healthy, you can eat tons of vegetables in one bowl without really even realising it.
Prep Time5 minutes
Cook Time23 minutes
Total Time28 minutes
Diet: Gluten Free, Vegetarian
Allergen: Dairy
Servings: 2 people
Calories: 257kcal
Author: Dannii Martin

Ingredients

  • 1 tablespoon Olive oil
  • 1 Onion diced
  • 250 g Carrot peeled and diced
  • 75 g Dried red lentils (any colour is fine)
  • 0.5 teaspoon Ground cumin
  • 0.5 teaspoon Red chilli diced (optional)
  • 2 Garlic clove crushed
  • 2 tablespoon Fresh coriander (cilantro) chopped
  • 800 ml Boiling water
  • 1 tablespoon Tomato puree
  • 1 pinch Sea salt and ground black pepper
  • 2 tablespoon Greek yogurt or cream (to serve)
UK Metric Measures - US Customary Measures

Instructions

  • Heat 1 tablespoon Olive oil in a large pan and once hot, add 250 g Carrot and 1 Onion and cook for 2 minutes.
  • Add 75 g Dried red lentils to the pan and cook for a further 30 seconds.
  • Add 800 ml Boiling water, 0.5 teaspoon Ground cumin, 0.5 teaspoon Red chilli, 2 Garlic clove, 2 tablespoon Fresh coriander (cilantro), 1 tablespoon Tomato puree and 1 pinch Sea salt and ground black pepper Simmer for 30 minutes. If it starts to look a little thick, add a little more water.
  • Blend the soup until smooth and serve in bowls. Divide 2 tablespoon Greek yogurt or cream between the bowls and serve on top.

Notes

  • You can used canned green lentils instead in this soup, but it would change the colour of it.
  • The red chilli is optional, and can be left out if you don't like anything spicy.
  • Instead of the cumin, you could add garam masala or even some curry powder.
  • Make sure the carrots are a vibrant orange, and firm to touch.
  • Cut all the carrots evenly, in to small pieces so that they will cook quickly.
  • You don't have to peel the carrots. It will save time and add fibre.
  • If you are making this soup for young children, then use a low salt stock.
  • A little bit of grated cheddar, crumbled stilton or Parmesan shavings on top finishes this perfectly, but it would no longer be vegetarian or vegan.

Nutrition

Serving: 1portion | Calories: 257kcal | Carbohydrates: 38g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 139mg | Potassium: 881mg | Fiber: 16g | Sugar: 10g | Vitamin A: 21203IU | Vitamin C: 21mg | Calcium: 114mg | Iron: 4mg

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