Carrot, lentil & orange soup

Carrot, lentil & orange soup

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(33 ratings)

Prep: 15 mins Cook: 35 mins


Serves 4
Deliciously spicy - warm up with this fab veggie soup.

Nutrition and extra info

  • Easily doubled
  • Vegetarian

Nutrition: per serving

  • kcal92
  • fat1g
  • saturates0g
  • carbs17g
  • sugars0g
  • fibre2g
  • protein4g
  • salt0.56g
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  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
    Coriander seed

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • 1 onion chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 225g carrots diced



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 75g red lentils
  • 300ml orange juice
  • 2 tbsp low-fat natural yogurt
  • fresh chopped coriander to garnish
  • pinch paprika to garnish



    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 600ml vegetable stock


  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.

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Comments, questions and tips

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26th Nov, 2010
Best soup ever, so easy to make, and deliciously tasty! My 3 year old twins are licking their bowls as I type!!! I add more carrot, about 350g in total, and leave out the yogurt and garnish, although I've tried it with it and its still yummy. I take it into work for lunch sometimes and I can see all my colleagues sniffing the air!!
24th Nov, 2009
Warm winter filling soup...I added a red chilli and some pasta to mine to fill me up very tasty....!!!
11th Jul, 2009
add an easy to follow return link..if there is one where is it?
28th Apr, 2009
This soup is wonderful. It just bursts with flavour and the ingredients really complement one another.
16th Apr, 2009
This is going to be one of my favourites as easy and so delicious... its a must try!!...thank you Good
31st Jan, 2009
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.
30th Dec, 2008
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
6th Jul, 2008
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.
14th Apr, 2008
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...
22nd Jan, 2008
Lovely lovely soup, dead quick n easy. Great winter warmer!


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