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Spiced carrot & lentil soup

Name: Spiced carrot & lentil soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 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 (from a cube is fine); 125ml milk (to make it dairy-free, see 'try' below); plain yogurt and naan bread, to serve

4 servings

분량

10 minutes

활동 시간

25 minutes

총 시간

요리 시작

재료

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 (from a cube is fine)

125ml milk (to make it dairy-free, see 'try' below)

plain yogurt and naan bread, to serve

방향

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.

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.

Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

영양 정보

1회 제공량

칼로리

263

지방 전체

8 g

포화 지방

2 g

불포화 지방

트랜스 지방

콜레스테롤

나트륨

0.91 mg

탄수화물 전체

31 g

식이섬유

9 g

총 당류

13 g

단백질

11 g