RecipesLunch
Lunch
Curried Carrot and Red Lentil Soup
Red lentils and carrot simmered with mild curry powder and blended smooth, ladled into bowls with a swirl of yoghurt. It reheats in one pot for lunches.
- Serves
- 4
- Prep
- 15min
- Cook
- 35min
- Total
- 50min
Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Blood Pressure, Cholesterol, Cardiometabolic
Per serving
- Calories
- 336kcal
- Protein
- 18.9g
- Carbs
- 57g
- Fat
- 4.9g
- Fibre
- 10.7g
Ingredients
For 4 servings · MetricUS
- 250gred split lentilsrinsed
- 500gcarrots, slicedabout 5 medium
- 1onion, diced
- 3 clovesgarlic, minced
- 2 tspmild curry powder
- 1 tspground cumin
- 1 tbspolive oil
- 1 litrevegetable stock, from 1.5 stock cubes
- 4 tbsp2% Greek yoghurtto swirl through, or plant-based yoghurt
- salt and black pepperto taste
- 9 ozred split lentilsrinsed
- 1.1 lbcarrots, slicedabout 5 medium
- 1onion, diced
- 3 clovesgarlic, minced
- 2 tspmild curry powder
- 1 tspground cumin
- 1 tbspolive oil
- 4 cupsvegetable stock, from 1.5 stock cubes
- 4 tbsp2% Greek yoghurtto swirl through, or plant-based yoghurt
- salt and black pepperto taste
Method
Build the base.
Warm the olive oil in a large pot over medium heat.
Add the onion and cook for 5 minutes, stirring now and then, until soft and translucent.
Add the garlic, curry powder and cumin. Stir for 1 minute until fragrant. This blooms the spices before any liquid goes in, so the curry flavour holds through the simmer.
Simmer.
Add the carrots and red lentils, then pour in the stock. Bring to a boil, then drop to a simmer.
Cover and simmer for 25 to 28 minutes, stirring occasionally, until the carrots are fork-tender and the lentils have broken down and thickened the liquid.
Blend.
Take the pot off the heat.
Blend until smooth, either with a stick blender directly in the pot or in batches in a countertop blender.
Loosen with a splash of water or stock if it sits thicker than you want.
Season and serve.
Taste and season with salt and black pepper.
Ladle into bowls and swirl a tablespoon of yoghurt through each one.
Serve a quarter of the pot per person.