📋 Healthy Carrot and Lentil Soup
This healthy carrot and lentil soup is a simple, tasty and filling bowl of deliciousness! Vegan and gluten free, it takes just a few budget ingredients and spices to create this hearty quick healthy soup!
Servings 4
Calories 212kcal
Equipment
Ingredients
- Low Cal cooking spray or 1 tablespoon olive oil
- 1 large onion diced
- 3 medium carrots diced
- 190 g red split lentils
- 1 teaspoon ground coriander
- ¼ teaspoon ground ginger
- ¼ teaspoon mild red chilli powder
- 1 L vegetable stock
- Salt and pepper
- 1 tablespoon Coriander chopped
Instructions
- 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
- 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.
- Add the lentils, ground coriander, ground ginger, mild chilli powder and vegetable stock.
- 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.
- When the soup has cooled a little, blitz it in a blender / food processor and return to the pan, season to taste, garnish with the chopped coriander and then serve.
Video
Nutrition
Calories: 212kcal | Carbohydrates: 39g | Protein: 13g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 44g | Trans Fat: 2g | Sodium: 1039mg | Potassium: 660mg | Fiber: 16g | Sugar: 6g | Vitamin A: 8270IU | Vitamin C: 10.2mg | Calcium: 54mg | Iron: 4mg