Carrot and red lentils soup Recipe
A delicious, spicy blend, packed full of iron and low fat, ready in under half an hour.
Ingredients
- ¼ tsp crushed hot red pepper flakes
- 1 tbs olive oil
- 80 g red lentils, washed and drained
- 300 g carrots, coarsely grated
- 800 ml water
- 1 vegetable cube
- 60 ml milk
- ¼ tsp cumin
- 2 tbs sunflower seeds, toasted
Directions
1.
Dry-fry the crushed red pepper flakes for 1 minute in a large saucepan, or until they start to jump around the pan and release their aromas. Add the oil, carrot and lentils, stir.
2.
Add water and crumbled vegetable cube to the pot and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.
3.
Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Stir in milk and cumin. Serve sprinkled with toasted sunflower seeds.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 613g | |
| Recipe makes 2 servings | |
| Calories 284 | |
| Calories from Fat 82 | 29% |
| Total Fat 9.36g | 12% |
| Saturated Fat 1.7g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 124mg | 5% |
| Potassium 869mg | 25% |
| Total Carbs 38.67g | 10% |
| Dietary Fiber 16.1g | 54% |
| Sugars 8.83g | 6% |
| Protein 12.93g | 21% |
