Curried carrot & lentil soup

Vegetarian
Gluten Free
Health score
35%
Curried carrot & lentil soup
30 min.
2
84kcal

Suggestions


If you're in the mood for a comforting and flavorful dish, our Curried Carrot & Lentil Soup is the perfect choice! This delightful blend of spices and wholesome ingredients creates a soup that is not only nourishing but also bursting with vibrant flavors that will awaken your taste buds. Whether you’re looking for a satisfying starter to a meal or a wholesome snack on a chilly day, this soup fits the bill perfectly.

What makes this recipe even more enticing is that it's vegetarian and gluten-free, making it an excellent option for a variety of dietary preferences. Packed with protein and low in calories, this soup allows you to indulge without the guilt, coming in at just 84 kcal per serving. The combination of carrots and lentils provides a wonderful texture, while the comforting warmth of Madras curry powder, coriander, and cumin adds an exotic twist.

Ready in just 30 minutes, you can whip up this savory dish with minimal fuss. All you need is a frying pan and an immersion blender, and with just a few simple steps, you'll have a delicious soup that is sure to impress! Don't forget to garnish with fresh chopped coriander and a dollop of 0% fat yogurt for an extra touch of creaminess. Enjoy this soup warm, as it keeps well in the fridge for up to three days, allowing you to savor its flavors throughout the week!

Ingredients

  • tsp curry powder 
  • tsp ground coriander 
  • 0.5 tsp ground cumin 
  •  carrots diced grated
  •  leek washed and thinly sliced well
  •  garlic clove chopped
  •  vegetable cube reduced-salt
  • tbsp cilantro leaves chopped
  • tbsp yogurt 0%
  • 390 frangelico canned
  • 390 frangelico canned

Equipment

  • frying pan
  • immersion blender

Directions

  1. Tip the spices into the pan and briefly heat to toast them.
  2. Pour in 800ml water and pile in the carrots, leek and garlic. Crumble in the stock cube, then cover and cook over a high heat for 10 mins.
  3. Tip in the lentils with their liquid and most of the chopped coriander, then cover and cook for 5 mins more. Blitz the soup with a hand blender to part-pure it.
  4. Serve topped with the remaining coriander and the yogurt, if you like. Will keep in the fridge for 3 days.

Nutrition Facts

Calories84kcal
Protein12.89%
Fat15.1%
Carbs72.01%

Properties

Glycemic Index
75.42
Glycemic Load
4
Inflammation Score
-10
Nutrition Score
12.661739157594%

Flavonoids

Luteolin
0.07mg
Kaempferol
1.34mg
Myricetin
0.17mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:83.97kcal
4.2%
Fat:1.52g
2.33%
Saturated Fat:0.28g
1.74%
Carbohydrates:16.28g
5.43%
Net Carbohydrates:12.89g
4.69%
Sugar:6.25g
6.94%
Cholesterol:1.2mg
0.4%
Sodium:407.45mg
17.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.92g
5.83%
Vitamin A:10999.64IU
219.99%
Vitamin K:31.94µg
30.42%
Manganese:0.43mg
21.57%
Fiber:3.39g
13.56%
Vitamin C:10.54mg
12.77%
Vitamin B6:0.25mg
12.47%
Folate:44.32µg
11.08%
Iron:1.97mg
10.94%
Potassium:373.03mg
10.66%
Calcium:104.63mg
10.46%
Phosphorus:80.27mg
8.03%
Magnesium:31.43mg
7.86%
Vitamin E:1.07mg
7.15%
Vitamin B2:0.1mg
6.05%
Vitamin B1:0.09mg
6%
Copper:0.12mg
5.75%
Vitamin B3:0.9mg
4.52%
Vitamin B5:0.37mg
3.68%
Zinc:0.52mg
3.48%
Selenium:2.03µg
2.9%
Vitamin B12:0.11µg
1.87%