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–+ servings
A bowl of carrot and lentil soup.
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4.82 from 76 votes

Spiced Carrot and Lentil Soup

Try this Spiced Carrot and Lentil Soup for a quick, nutritious meal packed with protein and ready in under 30 minutes.
Prep Time5 minutes
Cook Time23 minutes
Total Time28 minutes
Diet: Gluten Free, High Fibre, Vegetarian
Allergen: Dairy
Servings: 2 people
Calories: 279kcal
Author: Dannii Martin

Ingredients

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

Instructions

  • Heat 1 tbsp of Olive oil in a large pan and once hot, add 250 g of Carrot and 1 Onion and cook for 2 minutes.
  • Add 75 g of Dried red lentils to the pan and cook for a further 30 seconds.
  • Add 800 ml of Boiling water, 0.5 tsp of Ground cumin, 0.5 tsp of Red chilli, 2 Garlic clove, 2 tbsp of Fresh coriander (cilantro), 1 tbsp of Tomato puree and 1 pinch of Sea salt 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 tbsp of 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.
  • This is best blended with an immersion blender. If you are going to use a jug blender, then you will need to allow it to cool first and do it in batches.

Nutrition

Serving: 1portion | Calories: 279kcal | Carbohydrates: 42g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 134mg | Potassium: 902mg | Fiber: 16g | Sugar: 10g | Vitamin A: 20986IU | Vitamin C: 17mg | Calcium: 99mg | Iron: 4mg

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