Spiced Carrot and Lentil Soup {Unofficial Slimming World}
This is my own spin on a tasty but healthy spiced carrot and lentil soup. With no soaking required, it's a quick and easy filling soup that's great eaten chunky or smooth and perfect for soup season!
Servings: 4 people
Calories: 206kcal
Ingredients
- oil spray
- 1 red onion diced
- 1 clove garlic minced or grated
- 600 g carrots peeled & diced
- ⅛ teaspoon chilli flakes
- 2 teaspoon cumin seeds
- 140 g red lentils
- 1 litre water *add to your soup maker last in case you need slightly less when reaching the maximum line
- 2 vegetable stock cubes
- 125 ml skimmed milk *to be counted or used as your allowance
Instructions
- Toast the cumin seeds and chilli flakes in a non stick saucepan or deep frying pan without oil for around 2 minutes while stirring. You should hear crackling noises, but stop when they start to smoke.
- Spray with cooking oil spray and add the garlic and onions and sauté for 2-3 minutes until softened.
- Add all of the remaining ingredients in to the pan (or transfer to a soup maker), including the cumin & flakes still in the pan.
- Simmer in a pan for about 20-25 minutes until the lentils & carrots are cooked, or set to smooth or chunky with a Soup Maker
- Blend if preferred, or why not only blend half of the soup for a portion and serve with crusty bread.
Video
Notes
- Always put all of your ingredients into the soup maker first before the stock. The reason is that if the quantity level reaches the allowed amount, it won't start!
- We think a carrot based soup with an aromatic fresh sprig of coriander (cilantro) stirred in adds a lot of flavor
- Don't simmer on the hob with the lid on at high heat, as the milk is more likely to bubble up and create spillage. Cook your pot over medium heat if you want to keep the lid on.
Nutrition
Calories: 206kcal | Carbohydrates: 37g | Protein: 11g | Fat: 1g | Sodium: 461mg | Potassium: 881mg | Fiber: 14g | Sugar: 9g | Vitamin A: 25170IU | Vitamin C: 10.4mg | Calcium: 117mg | Iron: 3.8mg