Middle Eastern

Spiced Carrot & Red Lentil Soup

Name: Spiced Carrot & Red Lentil Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: Middle Eastern
Ingredients: 2 tbsp olive oil; 1 onion, chopped; 2 tsp cumin seeds; 1 pinch chilli flakes; 600 g carrots, grated; 140 g red lentils, rinsed; 1 litre vegetable stock, hot; 125 ml milk or plant milk; 1 small bunch coriander, chopped

Thick, golden and gently spiced with cumin and chilli. A filling, budget-friendly soup that is naturally vegan.

Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Serves: 4
Difficulty: Easy
Spice: Not spicy
Calories: 240 per serving

Red lentils break down as they cook, giving body to the soup without any cream. Toasting the spices in the pan first makes all the difference.

Ingredients

Serves 4. Tap to tick off as you go.

2 tbsp olive oil
1 onion, chopped
2 tsp cumin seeds
1 pinch chilli flakes
600 g carrots, grated
140 g red lentils, rinsed
1 litre vegetable stock, hot
125 ml milk or plant milk
1 small bunch coriander, chopped (optional)

Method

Heat the oil in a large pan, add the onion and cook for 5 minutes until softened. Stir in the cumin seeds and chilli flakes and cook for 1 minute until fragrant.
6 mins
Add the grated carrot, lentils and stock. Bring to the boil, then simmer for 15–20 minutes until the lentils have swollen and softened.
20 mins
Stir in the milk and blend until smooth, adding a splash of water if it is too thick. Season to taste.
3 mins
Serve with a swirl of yoghurt, a pinch of chilli flakes and some chopped coriander.

Serving suggestions

Finish with a spoonful of yoghurt (or a vegan alternative), a pinch of chilli flakes and fresh coriander. Serve with warm flatbreads.

Cook’s tips

The soup thickens as it stands, so loosen with a splash of water when reheating.