Spiced carrot & lentil soup
Spiced carrot & lentil soup
A lovely warming soup
Quick info
- Recipe difficulty - easy
- Preparation time - 15 mins
- Cooking time - 20 mins
- Serves - 4
- Dietary - Vegetarian Gluten free
- Allergens -
Enjoy
With the changing colder weather, this is a lovely warming soup to make and enjoy anytime, but especially at this time of year.
Ingredients
- 2 tsp cumin seeds
- 2 tbsp olive oil
- 600g carrots washed and coarsely grated (no need to peel)
- 140g split red lentils
- 1 litre vegetable stock
- 125ml reduced-fat coconut milk
Utensils
- Large saucepan
- Stick blender or food processor
How to make the soup
Step 1
Heat a large saucepan and dry-fry the cumin seeds and chilli flakes until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.
Step 2
Add the oil, carrot, lentils, stock and 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 yoghurt and a sprinkling of the reserved toasted spices.
Nutrition per serving portion (serves 4)
Each portion provides
Energy 996kj 238kcal 11.9%
Fat 10.8g 15%
Saturates 3.22g 16%
Carbohydrates 28.7g 29%
Sugars 9.1g 10%
Salt 1.64g 27%
Protein 9.67g Low
Fibre 4.37g High
Food Value
Calcium
Phosphorus
Potassium
Sodium
Chloride
Magnesium
Iron
Zinc
Copper
Manganese
Selenium
Vitamin a
Vitamin c
Vitamin e
Thiamine
Riboflavin
Niacin
Pantothenic acid
Biotin
B6
Folate
Vitamin A
Carrots are a rich source of beta carotene which gives them there bright colour. beta carotene is converted in the body to vitamin A
Potassium
Carrots are a rich source of the mineral potassium, which helps to regulate blood pressure
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