Carrot and Lentil Soup
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Unrated
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Prep Time
5 mins
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Cook Time
23 mins
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Total Time
28 mins
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Servings
2 people
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Calories
257 kcal
Carrot and Lentil Soup
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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.
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Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 250 g carrot peeled and diced
- 75 g red lentils any colour is fine, dried
- 0.5 teaspoon cumin ground
- 0.5 teaspoon red chili pepper diced (optional
- 2 garlic crushed, clove
- 2 tablespoon cilantro chopped, fresh
- 800 ml water boiling
- 1 tablespoon tomato puree
- 1 pinch sea salt
- 1 pinch black pepper
- 2 tablespoon Greek yogurt to serve, or cream
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 Information
Show Details
Serving
1portion
Calories
257kcal
(13%)
Carbohydrates
38g
(13%)
Protein
13g
(26%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Cholesterol
1mg
(0%)
Sodium
139mg
(6%)
Potassium
881mg
(19%)
Fiber
16g
(64%)
Sugar
10g
(20%)
Vitamin A
21203IU
(424%)
Vitamin C
21mg
(23%)
Calcium
114mg
(11%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 257 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 257kcal | 13% |
| Carbohydrates | 38g | 13% |
| Protein | 13g | 26% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 139mg | 6% |
| Potassium | 881mg | 19% |
| Fiber | 16g | 64% |
| Sugar | 10g | 20% |
| Vitamin A | 21203IU | 424% |
| Vitamin C | 21mg | 23% |
| Calcium | 114mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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