Red lentil & carrot soup

This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later

PREP 5 mins
COOK 20 mins


  • calories 258
  • carbs 37
  • saturated fat 1
  • sugar 12
  • protein 13
  • fat 5
  • fibre 8
  • salt 1.6


1 white onion, finely sliced
2 tsp olive oil
3 garlic cloves, sliced
2 carrots, scrubbed and diced
85g red lentils
1 vegetable stock cube, crumbled
generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves


  1. Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat.
  2. Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.