Spiced Red Lentil and Carrot Soup with Garlic

A hearty and flavorful red lentil soup packed with carrots, garlic, and warming Indian spices. Perfect for a cozy evening, and easily made vegan.

Prep Time

15 minutes

Total Time

45 minutes

Calories

365 kcal

Difficulty

Easy

Equipment

1 item

Cost

£0.77/serving

Season:

☀️ Summer

Meal Type:

Soup

Cuisine:

Indian•Thai

Mood:

Comfort Food

Ingredients

Servings

1cupRed Lentils(Rinse thoroughly before cooking)

£0.35

2mediumCarrots(Peeled and diced)

£0.20

1mediumOnion(Diced)

£0.30

4clovesGarlic(Minced)

£0.15

1inchGinger(Grated)

£0.25

6cupsVegetable Broth(Or water)

£0.50

2tablespoonsTomato Paste

£0.15

1teaspoonTurmeric Powder

£0.05

1teaspoonCumin Powder

£0.05

1teaspoonCoriander Powder

£0.05

0.5teaspoonGaram Masala

£0.05

0.3teaspoonChili Powder(Adjust to taste)

£0.05

2tablespoonsOlive Oil

£0.15

To tasteSalt

To tasteBlack Pepper

For servingPlain Yogurt or Coconut Cream

£0.50

For garnishFresh Cilantro(Optional)

£0.30

Total Cost

£3.10

£0.77 per serving

Instructions

1.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5 minutes.
2.
Add the minced garlic and grated ginger to the pot and cook for another minute, until fragrant.
3.
Stir in the tomato paste, turmeric powder, cumin powder, coriander powder, garam masala, and chili powder. Cook for 30 seconds, stirring constantly, to toast the spices.
4.
Add the diced carrots and rinsed red lentils to the pot. Stir to coat everything with the spices.
5.
Pour in the vegetable broth (or water). Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils and carrots are tender.
6.
Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky if preferred. (Alternatively, carefully transfer a portion of the soup to a regular blender and blend, then return to the pot).
7.
Season with salt and pepper to taste.
8.
Serve hot, topped with a dollop of plain yogurt or coconut cream, and a sprinkle of fresh cilantro (optional).

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My Notes

Nutrition Information

Nutrition per serving (450g)

365 kcal / 1527 kJ

Carbs

52g

20% of RDA

Fat

11g

16% of RDA

Protein

20g

40% of RDA

Detailed Breakdown

Fibre

20 g

67% of RDA

Sugar

8 g

9% of RDA

Sodium

750 mg

33% of RDA

Saturated Fat

2 g

10% of RDA

Chef's Tips

For a richer flavor, use homemade vegetable broth.

If the soup becomes too thick, add a little more broth or water.

This soup freezes well! Let it cool completely before transferring it to an airtight container and freezing.

Cooking Equipment

Large pot or Dutch oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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Spiced Red Lentil and Carrot Soup with Garlic

Ingredients

Instructions