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

662 kcal

Protein
42 g
Carbs
97 g
Fat
14 g
Fibre
17 g

In these plans

Ingredients

3 servings

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

  • Dry lentils, red, rinsed 270 g ≈ 1 ½ cups
  • Olive oil 2 tbsp 30 g
  • Onion, chopped 240 g ≈ 1 ½ cups
  • Carrots, diced 300 g ≈ 2 ¼ cups
  • Garlic, minced 6 cloves 20 g
  • Ground cumin 1 tbsp
  • Paprika 1 ½ tsp
  • Low-sodium chicken or vegetable broth, vegetable 1.5 L
  • Lemon juice 3 tbsp 45 g
  • Plain Greek yogurt (2%) 180 g ≈ ¾ cup
  • Fresh parsley, chopped 15 g ≈ ¼ cup
  • Whole wheat bread, toasted 3 slices 95 g
  • Salt ½ 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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