Spiced carrot and lentil soup recipe

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A delicious, spicy lentil and carrot soup is the perfect lunch-time snack if you're watching your weight. At just 179 calories it's a diet must-have

(Image credit: TI Media Limited)
  • healthy
Serves2
SkillEasy
Preparation Time15 mins
Cooking Time25 mins
Total Time40 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories179 Kcal9%
Fat4 g6%
Saturated Fat2.2 g11%

A delicious, spicy lentil and carrot soup is the perfect lunch-time snack if you're watching your weight. At just 179 calories this tasty soup is a diet must-have, but it's so filling and delicious, you could just as easily make it to feed a family. This recipe only serves two, so if you're making it for the family, make sure to double up the ingredients to have enough for four people. It's a really nice, filling meal that's easy to make and inexpensive too. You should already have a lot of the ingredients at home, so you won't necessarily even do a shop for them. It's got a really nice, vibrant colour to it too, which will appeal to a lot of kids and get them eating their veg. It takes only 40 minutes to make this recipe so you can enjoy it any night of the week.

Like this? You're going to love our classic carrot and coriander soup!

Ingredients

  • 300g (10oz) carrots, scrubbed and chopped
  • 60g (2oz) red split lentils
  • 750ml (1¼ pint) hot vegetable stock
  • ½ teaspoon ground coriander
  • Salt and freshly ground black pepper
  • 2 tablespoons soured cream (optional)
  • ¼ teaspoon coriander seeds, crushed (optional)

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Method

  1. cPut the carrots into a pan with the lentils, stock, ground coriander and seasoning. Bring to the boil and simmer for 25 minutes until the carrots are tender.
  2. Pour the soup into a blender and whizz until smooth.
  3. Serve topped with a spoonful of soured cream and a sprinkling of crushed coriander seeds, if you like.
Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 12 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies