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Fragrant carrot, coconut & lentil soup

Carrot & lentil soup served in bowls

Fragrant carrot, coconut & lentil soup

Name: Fragrant carrot, coconut & lentil soup
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 4
Ingredients: 2 tbsp rapeseed oil plus extra for drizzling; 1 onion roughly chopped; 2 celery sticks roughly chopped; 1 large garlic clove crushed; 1 thumb-sized piece of ginger peeled and finely grated; 1 tsp ground turmeric; 1 tsp ground coriander; 1 tsp cumin seeds; 1 tsp garam masala; 1 tsp chilli flakes plus extra to serve; 500g carrots thinly sliced; 150g red lentils; 200g coconut milk; 950ml low-salt vegetable stock; 10 curry leaves; bunch of coriander leaves picked; fat-free natural yogurt to serve

Esther Clark

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Serves 4

Easy

Prep: 5 mins

Cook: 40 mins

A star rating of 4.8 out of 5.37 ratingsRate

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We've given a classic vegetarian soup a fragrant twist with a subtle hint of spice. Swap the yogurt for a dairy-free alternative to make this vegan.

Freezable

Healthy

Low carb

Vegetarian

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A star rating of 4.3 out of 5.243 ratings

Ingredients

Nutrition

Units:

MetricUS

2 tbsp rapeseed oil

plus extra for drizzling
1 onion

roughly chopped
2 celery sticks

roughly chopped
1 large garlic clove

crushed
1 thumb-sized piece of ginger

peeled and finely grated
1 tsp ground turmeric
1 tsp ground coriander
1 tsp cumin seeds
1 tsp garam masala
1 tsp chilli flakes

plus extra to serve
500g carrots

thinly sliced
150g red lentils
200g coconut milk
950ml low-salt vegetable stock
10 curry leaves
bunch of coriander

leaves picked
fat-free natural yogurt

to serve

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Nutrition: per serving

kcal305
fat12g

low
saturates4g
carbs34g
sugars12g
fibre9g
protein12g
salt0.75g

Method

step 1

Heat the rapeseed oil in a large saucepan or flameproof casserole over a medium heat. Cook the onion and celery with a pinch of salt for 8-10 mins until softened. Add the garlic, ginger and all the spices and cook for 1 min more. Stir in the carrots, lentils, coconut milk, stock and curry leaves. Bring to a simmer, then cover with a lid and cook gently for 30 mins.
step 2

Taste the soup for seasoning, then add most of the fresh coriander and blitz until smooth using a hand blender. Ladle the soup into bowls, then top with swirls of yogurt, the remaining coriander, some extra chilli flakes and a drizzle of oil to serve.

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A star rating of 4.8 out of 5.37 ratings

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