Carrot and lentil soup

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.