Carrot, Lentil & Orange Soup

4.50 (38)
⏱ 50 mins 🍽 Serves 4 🌶 british ✅ Easy 🏷 Snack

This British soup combines earthy carrots and red lentils with the fresh tang of orange juice. Whole spices are toasted to release their aroma before simmering with the vegetables. The result is a smooth, satisfying vegetarian soup, finished with a swirl of yogurt and a sprinkle of fresh herbs. It makes a comforting meal for four people, ideal for lunch or a light dinner.

Carrot, Lentil & Orange Soup

Ingredients

  • 1 tsp cumin seeds
  • 2 tsp coriander seeds
  • 1 onion chopped
  • 225g carrots diced
  • 75g red lentils
  • 300ml orange juice
  • 2 tbsp low-fat natural yogurt
  • fresh chopped coriander to garnish
  • pinch paprika to garnish
  • 600ml vegetable stock

Method

  1. Use a pestle and mortar to crush the cumin and coriander seeds. Place them in a large pan without oil and cook for 2 mins until they take on a light brown colour.
  2. Add the chopped onion, diced carrots, red lentils, orange juice and vegetable stock to the pan. Season and bring the mixture to a boil.
  3. Put a lid on the pan, reduce the heat and let it simmer for 30 mins. The lentils should be completely tender.
  4. Working in batches, blend the soup in a food processor until you achieve a smooth consistency.
  5. Pour the blended soup back into the pan. Warm it through gently, giving it an occasional stir. Check and adjust the seasoning as needed.
  6. Divide the hot soup between four bowls. Add a swirl of low-fat natural yogurt to each, then garnish with chopped fresh coriander and a pinch of paprika. Serve straight away.

Nutrition (per serving)

Calories92 kcal
Fat1 g
Carbs17 g
Fibre2 g
Protein4 g
Sodium224 mg

Recipe details

Skill levelEasy
CategorySnack
Cuisinebritish
DietVegetarian