You'll find a downloadable recipe card for the carrot and lentil soup at the bottom of the page, but don't miss the tips in the blog.
This is a perfect recipe when all you have in the fridge is carrots. I was just back from a long weekend break and no time to get to the supermarket. A quick google search brought me to a BBC Good Food recipe and I have to say this is the easiest and quickest soup I've ever made. So creamy and morish.
Spiced Carrot and Lentil Soup
Serves 4
Each serving: Cal 263, Fat 8g (Sat 2g), Carbs 31g (Sugars 13g), Fibre 9g, Protein 11g
2 tsp cumin seeds
pinch chilli flakes
2 tbsp olive oil
600g carrots washed and coarsely grated (no need to peel)
140g split red lentils
1l hot vegetable stock
125ml milk ( I didn't use the milk)
(to make it dairy-free, see 'try' below)
plain yogurt
1. Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.
2. Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.
3. Simmer for 15 mins until the lentils have swollen and softened.
4. Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).
5. Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.
I served it with grated cheese and mixed seeds as I didn’t have any yogurt.
Pro Tips
IF YOU WANT TO USE A SLOW COOKER...
Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils and 700ml stock into your slow cooker pot. Cover and cook on High for 3 hours until the lentils are tender. Dry-fry the remaining cumin seeds and chilli flakes just until fragrant. When the lentils are done, stir in the milk and whizz up the soup depending on how chunky you'd like it.
MAKE IT MOROCCAN
Substitute the chilli flakes and cumin seeds for a few teaspoons of harissa paste. You could add cooked shredded chicken at the end of cooking, too.
MAKE IT DAIRY-FREE
For a richer but dairy-free alternative, use a can of reduced-fat coconut milk instead of the milk.
Comentarios