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spiced carrot and lentil soup

Spiced Carrot and Lentil Soup

Print Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Servings: 8 bowls
Calories: 201
Ingredients Equipment Method Nutrition

Ingredients
  

  • 2 small onions (peeled and chopped)
  • 3 cloves garlic (peeled and chopped)
  • 250 g red lentils (dried)
  • 600 g carrots (peeled and chopped)
  • 1 tbsp fresh ginger
  • 1 tbsp garam masala
  • 1 tsp ground cumin
  • 3 tbsp tomato puree
  • 1 tbsp sunflower oil
  • 250 ml oat milk
  • 2 litres vegetable stock

Equipment

Method
 

  1. Add some oil to a big pot and place on the hob on a medium/high heat. Add the chopped onions and garlic and cook for a few minutes until the onions start to soften, stirring regularly.
  2. Add the fresh grated ginger, garam masala and cumin. Stir in and cook for another minute or two.
  3. Add the chopped carrots, milk and lentils. Prepare the vegetable stock and add to the pot. Stir everything together.
  4. Bring everything to a boil and once things start to bubble, down to a medium heat. Cover with a lid and cook for another 20 minutes, stirring every few minutes.
  5. Blend the soup to a smooth consistency using a hand blender.
  6. Serve the soup along with some chilli flakes and chopped coriander (cilantro)
  7. If you wish, you can also add some cream or natural yoghurt of choice for a more creamy texture

Nutrition

Calories: 201kcalCarbohydrates: 35gProtein: 10gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gSodium: 1065mgPotassium: 619mgFiber: 12gSugar: 10gVitamin A: 13170IUVitamin C: 8mgCalcium: 97mgIron: 3mg
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