Spiced Lentil and Carrot Soup

This makes a great heart-warming soup that can be eaten with wholegrain rolls or pitta bread. We have used low salt vegetable stock to get the salt content down.

Serves 4
Preparation time: 15 minutes
Cooking time: 30-35 minutes

Ingredients

2 tablespoons rapeseed oil
1 teaspoon cumin seeds
1 medium onion, finely sliced
2 cloves garlic, finely chopped
2 green chillies finely chopped
½ can tinned tomatoes
½ teaspoon turmeric
200g carrots, peeled and grated
50g split red lentils
1 litre home made or low salt vegetable stock
parsley sprigs to garnish

  • Heat the oil in a heavy based saucepan, add the cumin seeds, onion, garlic and chillies and cook gently until onions slightly golden.
  • Add the tomatoes and turmeric, stirring well for a further few minutes.
  • Add the carrots and continue cooking gently for another few minutes.
  • Add the lentils, stir well and pour the vegetable stock and bring to boil. Lower the heat, cover and simmer gently for about 20 minutes or until lentils are just tender. Season to taste with salt. Serve hot with parsley sprigs.
     

Per 100g

Low fat, low saturates, low sugar, medium salt 

Per serving

Energy 142 Kcals/596 Kjoules
Fat 7g
Saturates  0.5g
Sugars: 10.9g
Salt:  2.4g

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