Spiced Carrot and Lentil Soup (Dairy-Free)
This dairy-free carrot and lentil soup combines veg, pulses, and warming spices for a simple meal that's light, healthy, and vibrant.
Ingredients
- 1 tablespoon coconut oil (or other cooking oil)
- 1 onion, chopped
- 4-5 large carrots, scrubbed and diced (approx. 1.1 lb / 500 g)
- 3 garlic cloves, chopped
- 2 teaspoons ground cumin
- ½ teaspoon ground turmeric
- ½ teaspoon ground fenugreek
- 5 cups (1.2 litres) vegan stock (plus more if necessary)
- 1 cup (200 g) dried red split lentils, rinsed (see notes)
- 1 teaspoon garam masala
- Small handful fresh coriander (optional)
- Salt and pepper to taste
Instructions
- Heat the oil in a large saucepan on medium heat. Add the onions, carrots, salt, and pepper and cook for 5-6 minutes or until the veg has started to soften.
- Add the garlic and cook for a couple of minutes, then stir in the cumin, turmeric, and fenugreek and cook for another minute.
- Next, add the vegan stock and red lentils. If using coriander, you can also finely chop some of the stems and add here. Stir everything well, bring to a gentle simmer, then reduce the heat and cook for 15-20 minutes or until the lentils are cooked through and starting to become mushy.
- Once the lentils have cooked through, stir in the garam masala and cook for another couple of minutes.
- Turn off the heat and blitz using a hand blender. For an extra-smooth soup, transfer to a larger, more powerful blender (you may need to do this in batches). If the soup seems too thick, thin it out with a little extra vegan stock or water.
- Adjust the seasoning to taste and serve with chopped fresh coriander, sliced spring onions, and a squeeze of fresh lemon or lime (see serving suggestions above for more ideas).📸 See recipe steps >📖 Table of contents >
Notes
Spices: The spices in this recipe are fairly delicate. If you want a bigger flavour punch, try adding more of each spice and/or fresh chilli or chilli powder.
Coconut milk: For a creamier soup – albeit with more calories – try stirring in coconut milk towards the end of cooking
Cooking time: 30 minutes total time should be enough, but there's no harm in cooking for slightly longer if you'd like the red lentils to break down even more.
Gluten-free: This soup will be gluten-free provided you use a vegan stock that is certified or labelled as such (or just use water and a little extra seasoning).
Storage: You can store the soup in the fridge for up to four days or freezer for up to six months.
See recipe testing notes and recipe FAQ sections for more info.
* The nutrition info below is for one serving, based on a total of four servings.
Nutrition
Calories: 281kcalCarbohydrates: 47gProtein: 15gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.5gSodium: 239mgPotassium: 920mgFiber: 19gSugar: 9gVitamin A: 21083IUVitamin C: 13mgCalcium: 89mgIron: 5mg
Nutrition Facts
Spiced Carrot and Lentil Soup (Dairy-Free)
Amount Per Serving
Calories 281
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 3g19%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Sodium 239mg10%
Potassium 920mg26%
Carbohydrates 47g16%
Fiber 19g79%
Sugar 9g10%
Protein 15g30%
Vitamin A 21083IU422%
Vitamin C 13mg16%
Calcium 89mg9%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
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