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Syn Free Spicy Carrot and Lentil Soup

November 27, 2016 29 Comments

30.5Kshares

Simple but tasty Syn Free Spicy Carrot and Lentil Soup – filling and packed with flavour.

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly

This is actually a recipe I have been making for years. I used to always make up a big pot of this when I was doing Weight Watchers as it was really low in points of course on Slimming World it is totally syn free and SP friendly too, which is even better.

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Instant Pot, Slimming World and Weight Watchers friendly

There are such basic ingredients in this Spicy Carrot and Lentil Soup, yet it is really filling and comforting on a cold winter’s day.

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Instant Pot, Slimming World and Weight Watchers friendly

If you want to add some protein to this, it would be great with the shredded cooked chicken mixed in.

I love fresh coriander so always add a little bit stirred into this Spicy Carrot and Lentil Soup once it is ready, but if you don’t like coriander (cilantro) you can just omit it or put some chopped coriander out for others to choose to add to the top if they wish.

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Instant Pot, Slimming World and Weight Watchers friendly

For this soup I use red lentils, they cook pretty quickly, the chunkier lentils like green or brown, take a bit longer to cook. The red lentils really are great for thickening soups and take on all the flavour that you add.

If you like a smooth kind of soup, then feel free to blend this in a blender. Personally,  I like soups that have chunks, so I always leave as it is, or blend half so that you still retain some of the vegetables. I find it much more satisfying as a meal this way.

This soup can also be cooked in a stove or an instant pot.

If you haven’t heard of an Instant Pot you are seriously missing out. It is the best kitchen gadget I have purchased. I would even put it above the actifry and that’s saying something. I love this thing so much, that I almost use it EVERY.SINGLE.DAY.

It seriously tops every kitchen appliance I have ever bought.

It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute’s, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

Click here to read more about the instant pot on Amazon

Check out my other: Instant Pot Recipes

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Instant Pot, Slimming World and Weight Watchers friendly

This Spicy Carrot and Lentil Soup serves 4, but if you want to make more so you have some to freeze, then just double up the ingredients. Which will give you plenty of leftovers to tub up into portions and freeze for another day. I love batch cooking things like this, it’s great for busy days, I can just open my freezer and pull out a tub of something I have frozen. I always add a little label to the tub, with what it is and the syn value, so I know at a quick glance.

Slimming Eats Syn Free Spicy Carrot and Lentil Soup - gluten free, dairy free, vegan, Instant Pot, Slimming World and Weight Watchers friendly


Looking for some more soup recipes to try? Perfect meals in a bowl for this time of year. Then check out these below:

  • Syn Free Loaded Baked Potato Soup
  • Syn Free Turkey Taco Soup
  • Spicy Roasted Parsnip and Sweet Potato Soup
  • Vegetable and Pearl Barley Soup
  • Chicken Butternut Squash Coconut Curry Soup
  • Chicken, Bean and Rice Soup
  • Syn Free Chicken and Vegetable Soup
  • Syn Free Split Pea and Bacon Soup
  • Syn Free Spicy Sweet Potato, Red Pepper and Carrot Soup
  • Syn Free Sweetcorn and Leek Soup
  • Syn Free Spicy Chicken and Vegetable Soup

and if that’s not enough to choose from, don’t forget my FULL RECIPE INDEX with over 500+ delicious Slimming World Recipes.


What Kitchen Items do I need to make this Spicy Carrot and Lentil Soup?

  • Deep Saucepan or Instant Pot
  • Kitchen Scales
  • Measuring Jug
  • Measuring Spoons
  • Measuring Cups
  • Wooden Spoon
  • Santoku Knife (perfect knife for chopping veg)
  • Chopping Board
4.9 from 15 reviews
Syn Free Spicy Carrot and Lentil Soup
 
Print
Prep time
15 mins
Cook time
30 mins
Total time
45 mins
 
This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly

Extra Easy/SP - syn free per serving
Green - syn free per serving
WW Smart Points - 4
Author: Slimming Eats
Serves: 4
Ingredients
  • 2 large carrots, sliced
  • 2 stalks of celery, finely sliced
  • 1 red onion, finely chopped
  • 2 cloves of a garlic, crushed
  • 1 tsp of fresh grated ginger
  • 1 cup/180g of dried red lentils
  • 5 cups/1.2 litres of vegetable broth/stock
  • 1 tbs of tomato paste
  • ⅛ tsp of cayenne or red pepper flakes (add more or less depending on how spicy you like it)
  • 2 tsp of ground cumin
  • 2 tsp of ground coriander
  • spray oil
  • salt and pepper to season.
  • some fresh chopped coriander
Method
  1. Spray a large saucepan with spray oil and add the onions, garlic, ginger and celery until fry until softened.
  2. Add the carrots and a couple of tablespoons of the stock, cook for a further 3-4 mins
  3. Stir in the lentils, tomato paste, cumin, coriander and chilli
  4. Add the stock, bring to the boil and simmer for approx 20 mins until carrots are softened.
  5. Season as needed with salt and pepper.
  6. Serve topped with some fresh coriander.
Notes
Instant Pot - Set to saute function, brown onions, garlic, ginger and celery as per instructions. Add other ingredients, cook on manual (10mins high) and allow a natural pressure release.

Nutritional information is an estimate and is to be used for informational purposes only

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.
Nutrition Information
Serving size: 1 Calories: 223.9 Fat: 1.1g Saturated fat: 0.1g Carbohydrates: 39.1g Sugar: 2.7g Sodium: 1058.8mg Fibre: 17.7g Protein: 15.2g Cholesterol: 5mg
3.5.3229

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 4 SP, by course, by ingredient, by type, carrots, dairy free, Extra Easy, Freezer Friendly, gluten free, grains and legumes, Green, Instant Pot Pressure Cooker Recipes, Kid Friendly, lentils, lunch, Recipes, soups, SP friendly, sugar free, Syn Free, Vegan, vegetables, Vegetarian, Weight Watchers Smart Points Recipes Tagged With: carrot, cooking, recipe, soup, spicy

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Reader Interactions

Comments

  1. Stephanie

    November 28, 2016 at 8:41 am

    This looks so tasty. I used to make a similar one years ago but i need to start again. The 7in1 cooker thing looks interesting. off to have a nosy on amazon and adds red lentils to the shopping list

  2. Norma

    November 28, 2016 at 10:23 am

    If passata is not available in the U.S . Grocery stores, what can be used as a substitute?

  3. Shevy (Slimming Eats)

    November 28, 2016 at 11:22 am

    Hi there, you can use crushed tomatoes/tomato puree (not paste), they are pretty much the same thing 🙂

  4. Irina

    December 9, 2016 at 3:56 pm

    I made this soup, it is to die for recipe!!!! Shared in my SW group andagain-big success!

  5. Irina

    December 9, 2016 at 3:56 pm

    I made this soup ,it is to die for recipe!!!! Scared in my SW group,and ,again-big success!

  6. Jamie

    January 24, 2017 at 4:45 pm

    I don’t think I’ve ever commented on a recipe before, but made this to take to work and it was one of the most amazing soups I’ve ever made! Got some proper love for this!!!

  7. Astrid

    September 18, 2017 at 10:55 am

    A delicious warming soup for autumn, we made it this weekend and liked it very much!

  8. Noreen

    December 7, 2017 at 2:26 pm

    Made this soup today – fabulous! My favourite SW soup so far. Will be making this regularly. Thank you for sharing.

  9. Shevy (Slimming Eats)

    December 8, 2017 at 11:06 pm

    You are welcome Noreen. Thanks for commenting.

  10. Tammy

    March 12, 2018 at 2:06 pm

    Could I cook this in a slow cooker? If so what setting? How long?

  11. Shevy (Slimming Eats)

    March 13, 2018 at 11:04 pm

    Hi Tammy – I think that should work, I would perhaps brown the onion etc as per the recipe first, to ensure similar flavours.

  12. Lilian

    September 12, 2018 at 6:43 am

    I’ve just made a pot of this, should’ve doubled it!!! it’s sooo good, thank you for posting this will definitely be made over and over again!
    Just waiting on homemade wheaten bread coming out of the oven, and that’s lunch sorted definitely 5 star

  13. Claire

    October 19, 2018 at 2:52 am

    Looks yummy! Could I make this in the slow cooker?

  14. Shevy (Slimming Eats)

    October 23, 2018 at 3:57 pm

    I should think it would work yes.

  15. Helen Ludlow

    January 28, 2019 at 4:47 pm

    read comments from Norma above and there is no passata in the ingredients or recipe so why is she querying what to use instead and yet you answered her. I am now confused. Do you actually need passata if you have 1.2 lts of stock.

  16. Shevy (Slimming Eats)

    January 28, 2019 at 4:49 pm

    No it’s no longer used in the recipe.

  17. Haley Lehane

    June 1, 2019 at 3:22 pm

    I am really new to slimming world and have just come across your site a few days ago… I must say. These recipes are a life saver and will keep me solidly on plan. I have just made this tonight for dinner and I couldn’t believe how amazing it tasted…. Thank you so much for sharing your recipes

  18. Fidelma Kearney

    September 12, 2019 at 8:49 am

    Just made in my new instant pot. Absolutely gorgeous and so quick and easy to do. Thank you.

  19. Zoe Pulfer

    October 21, 2019 at 9:32 am

    Hi, do you think this would work in a soup maker?

  20. Jan

    November 6, 2019 at 12:05 pm

    So this soup is beyond delicious! Couldn’t be easier to make! I omitted the cayenne or chile flakes and it was perfect for my taste. All else remained as per instructions. You will not be disappointed.

    Jan

  21. Shevy (Slimming Eats)

    November 18, 2019 at 3:31 pm

    I haven’t tested in a soup maker, but am sure it would work, let us know how you get on.

  22. Linda VIck

    January 24, 2020 at 8:03 am

    Loved this soup and so did helper and my husband ! The fact that it is so quick and simple too – a real winner

  23. Jan

    January 26, 2020 at 8:26 pm

    Absolutely gorgeous soup hubby joined slimming world 3 weeks ago I have made this once a week to batch for his lunch so fillling and tasty he has lost 16 pound so far

  24. Lorraine

    February 19, 2020 at 3:19 pm

    OMG this is amazing, definitely a new favourite. I even went back for seconds lol

  25. Gail Southern

    March 8, 2020 at 3:59 pm

    Another great recipe. Easy to make and delicious.

  26. Lorraine

    March 12, 2020 at 1:06 pm

    Love this soup, is it OK to batch cook and freeze?

  27. Siobhan (Slimming Eats)

    March 15, 2020 at 10:58 am

    Yep it’s fine to freeze

  28. Kristie

    May 12, 2020 at 5:13 am

    Just made this soup, it was super yummy! I added a leek as I had one to use up, was amazing! Recommend highly!
    I do rate 5 stars but my computer is playing up 😀

  29. Annie

    November 17, 2020 at 8:40 am

    My absolutely favourite soup! It’s sooooooooo delicious even my husband enjoys it. I make it at least once a week as it’s sooooooooo yummylicious.
    I also recommend it to my fellow SW members.

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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