Recipes
Lunch

Red lentil and carrot soup

A thick, cumin-scented red lentil soup topped with yogurt, inspired by Turkish mercimek, that travels well in a thermos.

Red lentil and carrot soup

Vegetarian Budget Mediterranean High protein

Prep
10 min
Cooking
25 min

Per serving

1,324 kcal

Protein
84 g
Carbs
194 g
Fat
28 g
Fibre
33 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

1 serving

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Dry lentils, red, rinsed 180 g ≈ 1 cup
  • Olive oil 1 ½ tbsp 20 g
  • Onion, chopped 160 g ≈ 1 cup
  • Carrots, diced 200 g ≈ 1 ½ cups
  • Garlic, minced 4 cloves 10 g
  • Ground cumin 2 tsp
  • Paprika ¾ tsp
  • Low-sodium chicken or vegetable broth, vegetable 1 L
  • Lemon juice 2 tbsp 30 g
  • Plain Greek yogurt (2%) 120 g ≈ ½ cup
  • Fresh parsley, chopped 10 g ≈ ¼ cup
  • Whole wheat bread, toasted 2 slices 65 g
  • Salt ¼ tsp

Steps

  1. Heat the oil in a pot over medium heat and cook the onion and carrot for 5 minutes, until softened.
  2. Add the garlic, cumin and paprika and stir for 30 seconds, until fragrant.
  3. Add the lentils, broth and salt, bring to a boil, then cover and simmer over low heat for 18–20 minutes, until the lentils fall apart.
  4. Blend the soup until smooth with an immersion blender, adding a splash of water if it's too thick.
  5. Stir in the lemon juice, top with the yogurt and parsley, and serve with the toast.

Tip: The soup thickens in the fridge; loosen it with a little water when reheating. It also freezes well.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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