Carrot and lentil soup
In this Article
Lentils, being low in calories and high in nutrition, especially proteins, are the perfect legume to eat in salads, spreads, soups, crackers or even wraps. Lentils are easy to cook and are a hassle-free compliment to any meal. Lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet. They are rich in proteins, low in calories so an ideal for weight loss seekers. They add thickness to soups.
| Serves | Preparation Time | Cooking Time |
| 4 People | 5 Minutes | 20 Minutes |
Ingredients
- 1 tsp(teaspoon) cumin seeds
- 1 pinch of dried chilli flakes
- 1 tbsp(tablespoon) olive oil
- 3 carrots, grated with peel on
- 1 cup red lentils(split)
- 250 ml vegetable stock(hot)
- 4 tbsp milk
- 1 tbsp chopped coriander
Method
Step 1
Roast cumin and chilli in a large saucepan over low heat for 2-3 minutes until the aromas are released.Set aside half of it for later use.
Step 2
Add the oil, carrots, vegetable stock, lentils and milk to the saucepan.
Step 3
Bring all ingredients to the boil.
Step 4
Simmer for 15 mins until the lentils have softened.
Step 5
Blitz the soup in a blender or with a stick blender.
Step 6
Serve hot by garnishing with the spices you set aside earlier and freshly chopped coriander.
Nutritional Information
| Calories | 128 | Total Fat | 2.7g |
| Saturated Fat | 0.7 g | Polyunsaturated Fat | 0.3 g |
| Monounsaturated Fat | 1.2 g | Cholesterol | 1.2 mg |
| Sodium | 121.8 mg | Potassium | 642.7 mg |
| Total Carbohydrate | 22.1 g | Dietary Fiber | 6.0 g |
| Sugars | 6.2 g | Protein | 5.7 g |
| Vitamin A | 301.9 % | Vitamin B- | 12 3.9 % |
| Vitamin C | 27.5 % | Vitamin D | 0.0 % |
| Vitamin E | 4.0 % | Calcium | 14.1 % |
| Copper | 7.3 % | Folate | 16.8 % |
| Iron | 11.0 % | Magnesium | 9.6 % |
| Manganese | 18.1 % | Niacin | 8.1 % |
| Pantothenic Acid | 6.9 % | Phosphorus | 15.8 % |
| Riboflavin | 10.9 % | Selenium | 3.4 % |
| Thiamin | 10.5 % | Zinc | 6.2 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tip: Vegans can opt for half a can of coconut milk instead of milk.
