Spiced Carrot and Lentil Soup

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I found this spiced carrot and lentil soup recipe on the BBC Good Food website when looking for some soup recipe inspiration!

We love carrots and lentils in our house...add a bit of spice and you end up with a delicious warming soup that's full of iron and low in fat...it's a winner!

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How to make this Spiced Carrot and Lentil Soup

Ingredients

• 2 tsp cumin seeds
• a pinch of chilli flakes
• 2 tbsp olive oil
• 600g carrots, washed and coarsely grated (no need to peel)
• 140g split red lentils
• 1l hot vegetable stock (made from 2 stock cubes or pots)
• 125ml milk, I use semi skimmed (to make it dairy-free, see Tips)
• salt and freshly ground black pepper

To serve (optional):

• plain yogurt
• naan bread
• crusty bread

Instructions (see Tips)

1. Heat a large casserole, stock pot or saucepan and dry-fry the cumin seeds with a pinch of chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas.
2. Scoop out about half with a spoon and set aside. Add the olive oil, carrots, lentils, hot stock, and milk to the pan and bring to the boil.
3. Simmer for 15 minutes until the lentils have swollen and softened.
4. Whizz the soup with a stick or in a food processor until smooth (or leave it chunky if you prefer).
5. Season, to taste and finish with a dollop of plain yogurt (if using) and a sprinkling of the reserved toasted spices. Serve with warmed naan breads or crusty bread (optional).

Slow Cooker Instructions

1. Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml of hot stock into your slow cooker pot. Cover and cook on High for 3 hours until the lentils are tender.
2. Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the slow cooker is done, stir in the milk and whizz up the soup depending on how chunky you'd like it.

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Spiced Carrot and Lentil Soup

By: Deborah

A delicious warming soup that's full of iron and low in fat...it's a winner!

PREP: 10 minutes minutes

COOK: 15 minutes minutes

TOTAL: 25 minutes minutes

Course: Soup, Starter

Cuisine: British

Servings: 4 people

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Ingredients

• 2 tsp cumin seeds
• a pinch of chilli flakes
• 2 tbsp olive oil
• 600 g (1.3 lb) carrots washed and coarsely grated (no need to peel)
• 140 g (4.9 oz) split red lentils
• 1 l (4 ¼ cups) hot vegetable stock (made from 2 stock cubes or pots)
• 125 ml (½ cup) milk I use semi skimmed (to make it dairy-free, see Tips)
• salt and freshly ground black pepper

To serve (optional):

• plain yogurt
• naan bread
• crusty bread

Instructions

• Heat a large casserole, stock pot or saucepan and dry-fry the cumin seeds with a pinch of chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas.
• Scoop out about half with a spoon and set aside. Add the olive oil, carrots, lentils, hot stock, and milk to the pan and bring to the boil.
• Simmer for 15 minutes until the lentils have swollen and softened.
• Whizz the soup with a stick or in a food processor until smooth (or leave it chunky if you prefer).
• Season, to taste and finish with a dollop of plain yogurt (if using) and a sprinkling of the reserved toasted spices. Serve with warmed naan breads or crusty bread (optional).

Slow Cooker Instructions

• Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml of hot stock into your slow cooker pot. Cover and cook on High for 3 hours until the lentils are tender.
• Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the slow cooker is done, stir in the milk and whizz up the soup depending on how chunky you'd like it.

Notes

• Make this soup on the hob or in a slow cooker - see both Instructions below.
• Make it dairy-free - for a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.
• This spiced carrot and lentil soup recipe is easily adapted if you’re cooking for less or more people.

 

You might also like to try:

• soups
• breads

Nutrition

Calories: 283kcal | Carbohydrates: 41g | Protein: 12g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 4mg | Sodium: 1123mg | Potassium: 881mg | Fiber: 15g | Sugar: 12g | Vitamin A: 25674IU | Vitamin C: 10mg | Calcium: 118mg | Iron: 4mg

KEYWORDS bread soup, carrots, chilli flakes, cumin seeds, green lentils, slow cooker, winter warmer

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