Curried carrot & lentil soup

Curried carrot & lentil soup

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(15 ratings)

Prep: 15 mins Cook: 15 mins


Serves 2

This spicy vegetable soup is super low in fat and calories. Serve with a dollop of cooling yogurt and fresh coriander

Nutrition and extra info

  • Freezable
  • Vegetarian

Nutrition: per serving

  • kcal146
  • fat2g
  • saturates1g
  • carbs23g
  • sugars10g
  • fibre9g
  • protein9g
  • salt1.6g
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  • 1 tsp Madras curry powder
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • 2 carrots, diced or grated



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

  • 1 leek, well washed and thinly sliced



    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 2 garlic cloves, chopped
  • 1 reduced-salt vegetable stock cube
  • 390g can green lentil



    The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

  • 3 tbsp chopped coriander
  • 2 tbsp 0% fat bio yogurt (optional)



    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…


  1. Tip the spices into the pan and briefly heat to toast them. 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.

  2. 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-purée it. Serve topped with the remaining coriander and the yogurt, if you like. Will keep in the fridge for 3 days.

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Comments, questions and tips

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17th Jul, 2018
Nice flavoursome soup. I used ham stock and onions instead of leeks so it was probably more robust than it would have been...
Liam Hart
6th Sep, 2016
Skynorth's picture
23rd Nov, 2014
What a shame that in the 21st century, when most of us have access to so many ingredients, we are still seeing that outdated "Madras curry powder" in otherwise decent recipes. Madras curry powder is an abomination; it bears absolutely no resemblance whatsoever to the delicious powder that you can create yourself and store in an airtight container to be used whenever you need it. If you MUST use a pre-made spice mix, get a decent "Madras-style" curry paste instead.
21st May, 2014
Great recipe, but with only half a leek (green part; steam the white part & serve with French vinaigrette as a starter for your dinner) & 1l stock. I'm making it again tomorrow.
21st Jan, 2014
Delicious - for a variety try this using some coconut milk in place of some of the stock - I also make a similar one with tinned chopped tomatoes added, but not sure of the curry powder, prefer to mix my own spices - I leave that out and add turmeric and cumin instead.
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