5.0 from 3 votes
Spiced Carrot and Lentil Soup
A delicious and budget-friendly combination of carrots, lentils and spices, this Spiced Carrot and Lentil Soup is warming, nutritious and very simple to make.
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 people
Calories: 204 kcal
Course:
Main Course , Soup
Cuisine:
British
Ingredients
- 1 tablespoon olive oil
- 2 onions diced
- 2 cloves garlic grated or crushed
- ½ teaspoon dried chilli flakes or to taste
- 1 teaspoon Turmeric
- 1 teaspoon cumin
- 1 teaspoon garam masala
- 500 g carrot chopped into small chunks (roughly 1cm cubes – See Note 1)
- 100 g red lentils
- 800 ml vegetable stock from a cube is fine (I used Kallo Organic Vegetable Stock)
- salt and black pepper to taste See Note 2
Instructions
- Place the olive oil and diced onions in a fairly large saucepan and gently fry the onions for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
- Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
- Add the chopped carrot, red lentils, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 20-25 minutes with the lid on, or until the carrot pieces are tender and the lentils are quite soft.
- Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 3.)
- If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. You may also wish to check the seasoning at this point too.
- Serve with homemade soda bread.
Cup of Yum
Notes
- I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skins and saves you a job!
- I prefer to only add back pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
- If you prefer, you can use a stick blender or leave the soup un-blended.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
204kcal
(10%)
Carbohydrates
34g
(11%)
Protein
9g
(18%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
266mg
(11%)
Potassium
752mg
(21%)
Fiber
12g
(48%)
Sugar
9g
(18%)
Vitamin A
20974IU
(419%)
Vitamin C
13mg
(14%)
Calcium
77mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 204
% Daily Value*
| Calories | 204kcal | 10% |
| Carbohydrates | 34g | 11% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 266mg | 11% |
| Potassium | 752mg | 16% |
| Fiber | 12g | 48% |
| Sugar | 9g | 18% |
| Vitamin A | 20974IU | 419% |
| Vitamin C | 13mg | 14% |
| Calcium | 77mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.