Fragrant carrot, coconut & lentil soup
By Esther Clark
We’ve given a classic vegetarian soup a fragrant twist with a subtle hint of spice. Swap the yogurt for a dairy-free alternative to make this vegan.
- Prep:5 mins
Cook:40 mins
- Serves 4
- Easy
Nutrition per serving
- kcal 305
- fat 12g
- saturates 4g
- carbs 34g
- sugars 0g
- fibre 9g
- protein 12g
- salt 0.75g
Ingredients
- 2 tbsp rapeseed oil, plus extra for drizzling
- 1 onion, roughly chopped
- 2 celery sticks, roughly chopped
- 1 large garlic clove, crushed
- 1 thumb-sized piece of ginger, peeled and finely grated
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp chilli flakes, plus extra to serve
- 500g carrots, thinly sliced
- 150g red lentils
- 200g coconut milk
- 950ml low-salt vegetable stock
- 10 curry leaves
- bunch of coriander, leaves picked
- fat-free natural yogurt, to serve
Method
Heat the rapeseed oil in a large saucepan or flameproof casserole over a medium heat. Cook the onion and celery with a pinch of salt for 8-10 mins until softened. Add the garlic, ginger and all the spices and cook for 1 min more. Stir in the carrots, lentils, coconut milk, stock and curry leaves. Bring to a simmer, then cover with a lid and cook gently for 30 mins.
Taste the soup for seasoning, then add most of the fresh coriander and blitz until smooth using a hand blender. Ladle the soup into bowls, then top with swirls of yogurt, the remaining coriander, some extra chilli flakes and a drizzle of oil to serve.
