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Carrot & Lentil Soup Recipe

Looking for an easy Carrot & Lentil Soup recipe? Learn how to make Carrot & Lentil Soup using healthy ingredients.


Submitted by shiningmer

Makes 4 servings



http://www.bbcgoodfood.com/recipes/2089/spiced-carrot-and-lentil-soup

Recipe Ingredients for Carrot & Lentil Soup

2 tsp cumin seeds
2 tbsp olive oil
600 g carrots
140 g red lentils
30 g vegetable stock cube
125 ml skimmed milk

Recipe Directions for Carrot & 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. 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. Simmer for 15 mins until the lentils have swollen and softened.

  2. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

  3. Make it Moroccan Substitute the chilli flakes and cumin seeds for a few teaspoons of harissa paste. You could add cooked shredded chicken at the end of cooking, too. Make it dairy-free For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.

Categories

Soup

Nutrition Facts
Serving Size 229.9g
Amount Per Serving
Calories
282
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
107mg
4%
Potassium
833mg
24%
Total Carbohydrates
38.9g
13%
Dietary Fiber
15.1g
60%
Sugars
7.8g
Protein
12.3g
Vitamin A 502% Vitamin C 17%
Calcium 8% Iron 21%
* 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
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • Very high in vitamin A
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