Spiced carrot & lentil soup

Time to make: 25 mins
Serves: 4
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Ingredients

A delicious, spicy blend, packed full of iron and low fat to boot. It’s ready in under half an hour or can be made in a slow cooker

Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml 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 lentils are done, stir in the milk and whizz up the soup depending on how chunky you’d like it.

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.

For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.

  • kcal 238
  • fat 7g
  • saturates 1g
  • carbs 34g
  • sugars 0g
  • fibre 5g
  • protein 11g
  • salt 0.25g
Author: Jane Hornby
Description

A delicious, spicy blend, packed full of iron and low fat to boot. It’s ready in under half an hour or can be made in a slow cooker

Variations

Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml 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 lentils are done, stir in the milk and whizz up the soup depending on how chunky you’d like it.

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.

For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.

Nutrition info
  • kcal 238
  • fat 7g
  • saturates 1g
  • carbs 34g
  • sugars 0g
  • fibre 5g
  • protein 11g
  • salt 0.25g
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