By Haadiyah
Spiced Lentil Soup
This warming soup is perfect for a blustery day; it is simple and nutritious and warms you through and through! It is lovely served with warm pitta breads or naan and natural yoghurt. Try our Naan Bread recipe.
Updated at: Wed, 16 Aug 2023 22:00:33 GMT
Nutrition balance score
Great
Glycemic Index
33
Low
Glycemic Load
8
Low
Nutrition per serving
Calories141.1 kcal (7%)
Total Fat2.9 g (4%)
Carbs22.9 g (9%)
Sugars3.7 g (4%)
Protein7.1 g (14%)
Sodium31.2 mg (2%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
150gred lentils
4carrots
medium
2onions
medium
1reduced-salt vegetable stock cube
1 litrewater
for stock
15mlvegetable oil
5mlground cumin
dried chilli flakes
100mlsemi-skimmed milk
optional
ground black pepper
optional
To Serve
Instructions
Step 1
Weigh the lentils and rinse under cold water.
Step 2
Wash, peel and finely dice the carrots.
Step 3
Peel and finely chop the onions.
Step 4
Measure 1 litre of boiling water into the measuring jug, crumble in the stock cube and stir to dissolve.
Step 5
Put the vegetable oil, carrots and onions in the saucepan over a medium heat. Stir for 3–4 minutes until the onions are soft.
Step 6
Add the lentils (they do not require soaking prior to cooking), cumin and chilli flakes or curry powder and stir over a medium heat for 1 minute.
Step 7
Add the stock and milk (if using) and bring to the boil. Reduce the heat, cover and simmer for 30 minutes or until the lentils and carrots are soft.
Step 8
Ladle half of the soup into the blender. Holding a tea towel over the lid, blend until smooth and pour into a mixing bowl.
Step 9
Repeat for the remaining mixture.
Step 10
Season with black pepper to taste (if using).
Step 11
Add 1 x 15ml spoon of natural yoghurt (if using), and 1 x 5ml spoon of finely chopped coriander to serve.
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