Spiced carrot & lentil soup

Spiced carrot & lentil soup

A lovely warming 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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