Spiced Carrot and Lentil Soup

This nutritious and low-fat soup offers a delightful blend of flavors and is rich in iron. It can be prepared in just half an hour or slow-cooked for deeper infusion.

Ingredients:

• 2 teaspoons cumin seeds
• Pinch of chili flakes
• 2 tablespoons olive oil
• 600g carrots, washed and roughly grated (skin-on)
• 140g red lentils, split
• 1 liter hot vegetable stock (cubes are fine)
• 125ml milk (for dairy-free alternatives, refer to “Variations” below)
• Plain yogurt and flatbread, for serving

Method:

Step 1: Heat a large skillet over medium heat. Dry-toast 2 teaspoons of cumin seeds and a pinch of chili flakes for about 1 minute or until they start to crackle and release their aroma. Step 2: Set aside about half of the toasted spices. Into the skillet, add 2 tablespoons of olive oil, 600g of roughly grated carrots, 140g of red lentils, 1 liter of hot vegetable stock, and 125ml of milk. Bring to a boil. Step 3: Simmer for 15 minutes until the lentils swell and soften. Step 4: Blend the soup using an immersion blender or in a food processor until smooth (or if preferred, leave it slightly chunky). Step 5: Season to taste and sprinkle with a dollop of plain yogurt and a pinch of the reserved toasted spices. Serve hot with flatbread.

Recipe Tips:

Using a Blender: Combine all ingredients in a blender for a quick and effortless preparation, delivering a delicious soup in no time. Explore our reviews for some of the best soup blenders available. Slow Cooker Option: Combine half of the cumin seeds, half of the chili flakes, oil, carrots, lentils, and 700ml of stock in a slow cooker. Cover and cook on high for 3 hours until the lentils soften. Toast the remaining cumin seeds and chili flakes separately until fragrant. Once lentils are cooked, add milk and blend the soup to desired consistency. Creating a Moroccan Twist: Substitute the chili flakes and cumin seeds with a few teaspoons of harissa paste for a more Moroccan-inspired flavor. Additionally, cooked shredded chicken can be added at the end of cooking for an enhanced taste. Dairy-Free Option: For a richer but dairy-free alternative, opt for a can of low-fat coconut milk instead of regular milk.

Summary:

This spiced carrot and lentil soup is a nutritious and low-fat option with a delightful blend of flavors. It’s easily prepared in under half an hour or can be slow-cooked for a richer taste. Various dairy-free and flavor-enhancing variations are provided to suit different preferences and dietary requirements.