Spiced carrot & lentil soup
- Jane Hornby
Save recipe
Serves 4
Easy
Prep: 10 mins
Cook: 15 mins
A star rating of 4.5 out of 5.1563 ratingsRate
loading...
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
Freezable
Egg-free
Healthy
Low calorie
Vegetarian
Ad
Skip to ingredients
Alternatives
Complete the dish
Loading...
Showing items 1 to 3 of 3
Easy white bread
A star rating of 4.7 out of 5.700 ratings
Baguettes (French bread)
A star rating of 4.1 out of 5.39 ratings
Lentils are one of the most underrated store-cupboard heroes – and are a great pairing with healthy veggies. Find out why eating more beans and pulses is a habit worth starting.
Ingredients
Nutrition
Units:
MetricUS
-
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
Keep the screen awake with cook mode on the Good Food app.
Nutrition: per serving
-
kcal263
-
fat8g
low
-
saturates2g
-
carbs31g
-
sugars13g
low
-
fibre9g
high
-
protein11g
-
salt0.91g
low
Ad
Method
-
step 1
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
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.
Frequently asked questions
How long will carrot and lentil soup last in the fridge?
This makes an ideal get-ahead lunch for the week ahead to take to work. It will last in the fridge for up to 6 days.
How to freeze carrot and lentil soup
Freeze, in the portion sizes required, in an airtight container once cooled. It will keep in the freezer for up to 3 months. Defrost overnight and stir well when reheating to bring it back together.
RECIPE TIPS
USE A SOUP MAKER
Save time and effort by placing all your ingredients in a soup maker and whizzing up a delicious soup in no time. Read our review on some of the best soup makers available.
IF YOU WANT TO USE A SLOW COOKER...
Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml stock into your slow cooker pot. Cover and cook on High for 3 hours until the lentils are tender. Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the lentils are done, stir in the milk and whizz up the soup depending on how chunky you'd like it.
MAKE IT MOROCCAN
Substitute the chilli flakes and cumin seeds for a few teaspoons of harissa paste. You could add cooked shredded chicken at the end of cooking, too.
MAKE IT DAIRY-FREE
For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.
Recipe from Good Food magazine, October 2005
Ad
Comments, questions and tips
Rate this recipe
What is your star rating out of 5?1 star out of 52 stars out of 53 stars out of 54 stars out of 55 stars out of 5
Choose the type of message you'd like to post
Choose the type of message you'd like to post
CommentQuestionTip
Overall rating
A star rating of 4.5 out of 5.1563 ratings
Ad
Ad
Get 3 months of Good Food All Access
Get 3 months of Good Food All Access for just £6. Find triple-tested recipes that take the stress out of deciding what to cook, spend less time planning, and more time enjoying the season.
Loading...
Ad
Loading...
Loading...