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LENTIL AND CARROT SOUP
20

LENTIL AND CARROT SOUP

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

LENTIL AND CARROT SOUP

This hearty and nutritious Lentil and Carrot Soup is the perfect comfort dish for any season. It is packed with plant-based protein from lentils and the natural sweetness of carrots. This soup offers a rich flavour by adding garlic and vegetable broth. It is an easy, one-pot meal that’s both filling and healthy. This dish is vegan, gluten-free and high in fibre, ideal for a quick lunch or light dinner. Serve with crusty bread or on its own for a delicious, warming meal.

RECIPE CATEGORY

Lunch, Dinner, Snack, Entrée

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern, Indian

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders, Prepared in Advance, 5 Ingredients or Less

OCCASION/HOLIDAY

Weeknight Dinner, Fall, Winter, Potluck, Ramadan, Family Gathering, New Year’s Eve

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Low Fat, Low Sodium, Gluten-Free, Kosher, Quick & Easy

DISH TYPE

Soup, Stew, Vegan Entrée

INGREDIENTS

There are the following ingredients for the preparation of Lentil and Carrot Soup:

  • 50g lentils
  • 1/4 carrot, diced
  • 1/4 onion, chopped
  • 250ml vegetable broth
  • 1 clove garlic, minced
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 150
  • Protein: 8g
  • Fat: 3g
  • Carbohydrates: 23g
  • Fibre: 7g
  • Sodium: 300mg
  • Iron: 20% of daily recommended intake
  • Vitamin A: 30% of the daily recommended intake

PREPARATION

  • Prepare The Vegetables: Dice the carrot and onion. Mince the garlic for added flavour and to blend well with the broth.
  • Sauté The Onion And Garlic: Heat olive oil in a pot and sauté the onion and garlic until fragrant, which enhances their natural sweetness.
  • Add Carrots And Lentils: Stir in the diced carrots and rinsed lentils to the pot, ensuring even cooking and distribution of flavours.
  • Pour In Vegetable Broth: Add the vegetable broth, stirring well. Bring the mixture to a boil to ensure the lentils cook evenly.
  • Simmer The Soup: Reduce heat to low and simmer for 20 minutes until lentils are tender, allowing the flavours to develop fully.
  • Season The Soup: Season with salt and pepper to taste, adjusting based on personal preferences and dietary needs.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some tips for the preparation of Lentil and Carrot Soup:

  • Enhance Flavours: Add a pinch of cumin or turmeric for a subtle spice and added warmth to the soup.
  • Use Fresh Broth: Opt for homemade or low-sodium vegetable broth for a richer taste.
  • Blend For A Smoother Texture: For a creamier soup, blend half of the soup after cooking.
  • Double The Recipe: Make a larger batch for meal prep and enjoy throughout the week.

VARIATIONS

  • Add Greens: Stir in fresh spinach or kale at the end for an extra nutritional boost.
  • Spice It Up: Add chilli flakes or cayenne pepper for a bit of heat.
  • Protein Boost: Include chickpeas or tofu to increase protein content.
  • Use Other Veggies: Add celery or bell peppers to make the soup heartier.

PREPPING AND STORAGE

  • Fridge Storage: Store in an airtight container in the fridge for up to 4 days.
  • Freezing: This soup freezes well. Store in a freezer-safe container for up to 3 months. Reheat gently on the stove or in the microwave.

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