Spiced carrot & lentil soup

Spiced carrot & lentil soup
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 127.7
  • Total Fat: 2.7 g
  • Cholesterol: 1.2 mg
  • Sodium: 121.8 mg
  • Total Carbs: 22.1 g
  • Dietary Fiber: 6.0 g
  • Protein: 5.7 g

View full nutritional breakdown of Spiced carrot & lentil soup calories by ingredient
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Serve with a dollop of plain yogurt and some naan bread. Serve with a dollop of plain yogurt and some naan bread.
Number of Servings: 4


    2 tsp cumin seeds
    2 tsp coriander seeds
    0.5 fresh red chilli, finely sliced (deseeded, optional!)
    1 tsp olive oil
    1 small onion, chopped
    500g carrots , washed and coarsely grated (no need to peel)
    80g split red lentils
    500ml hot vegetable stock (from a cube is fine)
    1 cup skimmed milk
    handful of fresh coriander


1. Heat a large saucepan, lightly crush and then dry-fry the cumin and coriander seeds and chilli for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, onion and carrot and fry for a minute or two, then add the lentils, stock, most of the fresh coriander, chopped and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices and rest of the fresh, chopped coriander. Serve with warmed naan breads.

NB Don't forget to add the calories for the yogurt and naan bread if using!

Number of Servings: 4

Recipe submitted by SparkPeople user CHEEKYCHOOK.

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