Carrot and Lentil Soup

This carrot and lentil soup is simple, tasty and filling. Just a few vegetable ingredients, with some store cupboard spices transformed into a low cost, delicious, nutritious quick healthy meal.

This carrot and lentil soup is one of my all time favourites. Simple, tasty and extremely filling. It’s amazing that you can just take a few very simple vegetable ingredients, add a few cupboard spices and “hey presto” it’s transformed into a low cost, delicious, nutritious lunchtime staple that tastes just great!

This carrot and lentil soup is one of my all time favourites!

Extremely low in fat and calories, with plenty of vitamin A and C and a good helping of iron, plus its vegetarian and gluten free, what is there not to like about this carrot and lentil Soup?

This is one of my most eaten work packed lunches!

Add a little sour cream before serving for decadence if you like, or some no fat Greek yogurt, or just top with a few coriander leaves.

Carrot and Lentil Soup
Carrot and Lentil Soup
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
This carrot and lentil soup is a favourite. It's simple, tasty and filling. A low cost family staple that tastes just great!
Course: Lunch
Servings: 4
Calories: 238 kcal
  • tbsp Low Cal cooking spray or 1 tbsp olive oil
  • 1 large onion diced
  • 3 medium carrots diced
  • 190 g red split lentils
  • 1 tsp ground coriander
  • ¼ tsp ground ginger
  • ¼ tsp mild red chilli powder
  • 1 L vegetable stock
  • Salt and pepper
  1. Spray the bottom of a large saucepan, 5 times, with the low Cal cooking spray. Turn on the heat on high under the saucepan and wait until the oil bubbles, then turn down to a low heat. Or heat the olive oil
  2. Add the diced onion and soften it, stirring continuously for about 4 – 5 minutes, then add the diced carrots adding drops of hot water if the mixture becomes dry or begins to stick and continue to stir for a further 3 – 4 minutes.

  3. Add the lentils, ground coriander, ground ginger, mild chilli powder and vegetable stock.
  4. Stir well, bring to the boil and turn down to simmer gently for 20 –25 minutes until all the mixture is completely softened. Remove from the heat.
  5. When the soup has cooled a little, blitz it in a blender / food processor and return to the pan and season to taste and then serve.

Nutrition Facts
Carrot and Lentil Soup
Amount Per Serving
Calories 238 Calories from Fat 38
% Daily Value*
Total Fat 4.2g 6%
Saturated Fat 0.6g 3%
Sodium 187.2mg 8%
Total Carbohydrates 37.7g 13%
Dietary Fiber 17g 68%
Sugars 4.9g
Protein 13.3g 27%
Vitamin A 154%
Vitamin C 14%
Calcium 7%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.

You will feel it filling you up very quickly as you eat it and I would recommend a couple of slices of wholemeal bread to go with it to make sure you mop up every last drop from your bowl.

If you like this carrot and lentil soup, you might like to checkout my other soup recipes. 😀

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