Spiced Carrot & Red Lentil Soup

Spiced Carrot & Red Lentil Soup
  Serves 4
  Easy
Prep: 10 minutes
Cooks in: 25 minutes
Total: 35 minutes
  From: Nutrition Magician
Chef: Nutrition Magician
Energy: 635 kcal, 32%
Fat: 15.8g, 23%
Saturates: 3g, 15%
Sugars: 19.7g, 22%
Salt: 4.2g, 70%
Protein: 22.6g, 45%
Carbohydrate: 97.3g, 37%
Fibre: 13.2g

Per serving. % of an adult's reference intake (8400 kJ / 2000 kcal). Estimated from the ingredients: a guide only, as brands and portions vary.

A thick, warming soup with cumin, ginger and a squeeze of lemon, finished with yoghurt and served with warm flatbread.

Ingredients

  • 1 Tbsp:Vegetable Oil
  • 2 Tsp:Cumin Seeds
  • 1 Whole:Fresh Brown Onions, chopped
  • 2 Whole:Fresh Garlic Clove, crushed
  • 5 cm:Fresh Ginger Root, thumb-sized piece grated
  • 1 Tsp:Coriander Powder
  • 0.5 Tsp:Turmeric Powder
  • 1 Pinch:Dried Chilli Flake
  • 600 g:Fresh Carrots, coarsely grated
  • 150 g:Red Split Lentils, rinsed
  • 1.2 Litre:Vegetable Stock (Knorr)
  • 0.5 Whole:Fresh Lemon, juice only
  • 4 Tbsp:Natural Yoghurt
  • 1 Small Handful:Fresh Coriander Leaf
  • 4 Whole:Naan Bread, or flatbreads, warmed
  • 1 Tsp:Table Salt, to taste
  • 1 Tsp:Ground Black Pepper, to taste

Method

  1. Heat the oil in a large saucepan and fry the cumin seeds for 30 seconds until fragrant. Add the onion and cook for 5 minutes until soft.

  2. Stir in the garlic, ginger, ground coriander, turmeric and chilli flakes and cook for 1 minute.

  3. Add the carrots, lentils and stock. Bring to the boil, then cover and simmer for 15–18 minutes until the lentils are soft.

  4. Blend until smooth, or leave chunky if you prefer. Stir in the lemon juice and season.

  5. Serve topped with yoghurt, coriander leaves and a few extra chilli flakes, with warm flatbread.