Carrot and Lentil Soup Recipe

Looking for an easy Carrot and lentil soup recipe? Learn how to make Carrot and lentil soup using healthy ingredients.


Submitted by krisje

Makes 6 servings



Spicy. Substitute the chilli flakes and cumin seeds for a few teaspoons of harissa paste.

Recipe Ingredients for Carrot and lentil soup

2 tbsp cumin seeds
5 g (1 tsp) chilli , flaked
1 tbsp olive oil
600 g carrots, washed and coarsely grated
150 g split red lentils
2 cups water or 1l hot vegetable stock
125 ml skimmed milk
250 g fat free yogurt, to serve

Recipe Directions for Carrot and lentil soup

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. S

  2. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil.

  3. Simmer for 15 mins until the lentils have swollen and softened.

  4. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

  5. Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices.

Categories

Soup

Nutrition Facts
Serving Size 270.5g
Amount Per Serving
Calories
187
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
108mg
5%
Potassium
702mg
20%
Total Carbohydrates
29.7g
10%
Dietary Fiber
10.6g
42%
Sugars
8.5g
Protein
10.7g
Vitamin A 335% Vitamin C 12%
Calcium 15% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  •   Bad points
  • High in sugar
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