Red Lentil Soup

A hearty, healthy, and low-fat vegetarian soup featuring red lentils, coconut milk, and aromatic spices for a comforting winter meal.

Estimated Nutrition

Per Serving Total
Calories 347 kcals 2082 kcals
Carbohydrates 28 grams 168 grams
Fat 21 grams 126 grams
Protein 8 grams 48 grams
Cook Time
41 mins
Produces
6 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
55
g
Butter
unsalted
GrainsCereals
LegumesPulses
85
g
Liquids
400
ml
2
tbsp
Lime Juice
freshly squeezed
NutsSeeds
0.25
tsp
Allspice
ground
0.25
tsp
Cumin
ground
0.25
tsp
0.5
tsp
0.5
tsp
Coriander
ground
3
tbsp
Coriander
freshly chopped
Vegetables
1.5
tbsp
Ginger
freshly grated
2
piece
Onion
finely chopped
1
piece
Parsnip
chopped
1
stick
1000
g
Carrot
sliced

Steps

  • Melt the butter in a heavy-based pan and add the ginger, allspice, cumin, chilli powder, curry powder, and ground coriander.
  • Cook the spices over a low heat for three minutes while stirring continuously.
  • Add the vegetables to the pan and cook for another eight minutes.
  • Stir in the lentils, rice, and vegetable stock, then bring to the boil.
  • Simmer for 30 minutes until the vegetables are tender and lentils begin to break down.
  • Blend the soup in a processor or liquidiser until it is completely smooth.
  • Return the soup to the heat and stir in the coconut milk, lime juice, and fresh coriander.
  • Heat the soup through without letting it return to a boil and serve immediately.