Carrot, lentil & orange soup

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Recipe by Good Food

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1. Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.
2. Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

Per serving

92 kcalories, protein 4g, carbohydrate 17g, fat 1 g, saturated fat 0g, fibre 2g, salt 0.56 g

Latest comments and suggestions

• ruth

  02 January 2008

  ruth rated and commented on this recipe

  

  This is such an easy soup to make and the whole family eats it happily. The orange juice sweetens it and adds to the lovely colour. (Don't be put off by the picture. I whizz it smooth and leave out the yoghurt and coriander garnish.)

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• cheryl

  22 January 2008

  cheryl rated and commented on this recipe

  

  Lovely lovely soup, dead quick n easy. Great winter warmer!

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• fernbuzzard

  25 February 2008

  fernbuzzard rated this recipe

  

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• Le Haggis

  14 April 2008

  Le Haggis rated and commented on this recipe

  

  Ditch the orange juice and make up the rest of the liquid with stock. Replace half the carrot with sweet potato for depth of flavour. Yum...

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• Melanie

  06 July 2008

  Melanie rated and commented on this recipe

  

  very nice, i left out the yogurt, nice and light soup suitable for summer with a nice fresh bread roll. For winter i would probably add some roasted butternut squash to give a bit more flavour and maybe a touch of chilli.

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• recipes

  30 December 2008

  recipes rated and commented on this recipe

  

  I used green lentils which did nothing for the colour, and I didn't get much of the carrot flavour coming through, although that may be due to the typ of lentils as well. However, it was a very nice, spiced soup. Great with crusty bread

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• JaneR

  31 January 2009

  JaneR rated and commented on this recipe

  

  This is a really tasty soup, low in fat and calories but you wouldn't think so. The cumin and coriander really add flavour and warmth. I used half the amount of orange juice and made it up with stock as I was worried it would be too orangy, but I think I could've used more.

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• Evie

  16 April 2009

  Evie commented on this recipe

  This is going to be one of my favourites as easy and so delicious... its a must try!!...thank you Good Food.com

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• Pookie

  28 April 2009

  Pookie commented on this recipe

  This soup is wonderful. It just bursts with flavour and the ingredients really complement one another.

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• cathi

  11 July 2009

  cathi commented on this recipe

  add an easy to follow return link..if there is one where is it?

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Ingredients

• 1 tsp cumin seeds
• 2 tsp coriander seeds
• 1 onion chopped
• 225g carrots diced
• 75g red lentils
• 300ml orange juice
• 2 tbsp low-fat natural yogurt
• fresh chopped coriander to garnish
• pinch paprika to garnish
• 600ml vegetable stock

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Difficulty and servings

Serves 4

Preparation and cooking times

Prep 15 mins

Vegetarian, Low-fat

Ingredients

• 1 tsp cumin seeds
• 2 tsp coriander seeds
• 1 onion chopped
• 225g carrots diced
• 75g red lentils
• 300ml orange juice
• 2 tbsp low-fat natural yogurt
• fresh chopped coriander to garnish
• pinch paprika to garnish
• 600ml vegetable stock

Per serving

92 kcalories, protein 4g, carbohydrate 17g, fat 1 g, saturated fat 0g, fibre 2g, salt 0.56 g

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