Spiced Lentil and Carrot Soup

Ingredients

2 tablespoons rapeseed oil

1 teaspoon cumin seeds

1 medium onion, finely sliced

2 cloves garlic, finely chopped

2 green chillies finely chopped

½ can tinned tomatoes

½ teaspoon turmeric

200g carrots, peeled and grated

50g split red lentils

1 litre low salt vegetable stock

Parsley sprigs to garnish

 

Preparation time: 15 minutes
Cooking time: 30-35 minutes

Serves: 4

Nutrition: Per serving
Energy
155 Kcals
Fat
7g
Saturates
0.5g
Sugars
7.5g
Salt
0.13g

A great heart-warming soup you can eat with wholegrain rolls or pitta bread. A low salt stock keeps the salt content down.

Ingredients

2 tablespoons rapeseed oil

1 teaspoon cumin seeds

1 medium onion, finely sliced

2 cloves garlic, finely chopped

2 green chillies finely chopped

½ can tinned tomatoes

½ teaspoon turmeric

200g carrots, peeled and grated

50g split red lentils

1 litre low salt vegetable stock

Parsley sprigs to garnish

Method

  1. Heat the oil in a heavy based saucepan, add the cumin seeds, onion, garlic and chillies and cook gently until onions slightly golden.
  2. Add the tomatoes and turmeric, stirring well for a further few minutes.
  3. Add the carrots and continue cooking gently for another few minutes.
  4. Add the lentils, stir well and pour the vegetable stock and bring to boil. Lower the heat, cover and simmer gently for about 20 minutes or until lentils are just tender. Serve hot with parsley sprigs.

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