Simple but tasty Syn Free Spicy Carrot and Lentil Soup - filling and packed with flavour.
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.
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.
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.
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
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.
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
Spicy Carrot and Lentil Soup
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
Ingredients
- 2 large carrots, sliced
- 2 stalks of celery, finely sliced
- 1 red onion, finely chopped
- 2 cloves of a garlic, crushed
- 1 teaspoon of fresh grated ginger
- 1 cup (180g) of dried red lentils
- 5 cups (1.2 litres) of vegetable broth/stock
- 1 tablespoon of tomato paste
- ⅛ teaspoon of cayenne or red pepper flakes (add more or less depending on how spicy you like it)
- 2 teaspoon of ground cumin
- 2 teaspoon of ground coriander
- low calorie spray
- salt and pepper to season.
- some fresh chopped coriander
Instructions
- Spray a large saucepan with spray oil and add the onions, garlic, ginger and celery until fry until softened.
- Add the carrots and a couple of tablespoons of the stock, cook for a further 3-4 mins
- Stir in the lentils, tomato paste, cumin, coriander and chilli
- Add the stock, bring to the boil and simmer for approx 20 mins until carrots are softened.
- Season as needed with salt and pepper.
- 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
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 234Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 2mgSodium 1149mgCarbohydrates 23gFiber 6gSugar 6gProtein 8g
Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Stephanie says
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
Norma says
If passata is not available in the U.S . Grocery stores, what can be used as a substitute?
Shevy (Slimming Eats) says
Hi there, you can use crushed tomatoes/tomato puree (not paste), they are pretty much the same thing 🙂
Irina says
I made this soup, it is to die for recipe!!!! Shared in my SW group andagain-big success!
Irina says
I made this soup ,it is to die for recipe!!!! Scared in my SW group,and ,again-big success!
Jamie says
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!!!
Astrid says
A delicious warming soup for autumn, we made it this weekend and liked it very much!
Noreen says
Made this soup today - fabulous! My favourite SW soup so far. Will be making this regularly. Thank you for sharing.
Shevy (Slimming Eats) says
You are welcome Noreen. Thanks for commenting.
Tammy says
Could I cook this in a slow cooker? If so what setting? How long?
Shevy (Slimming Eats) says
Hi Tammy - I think that should work, I would perhaps brown the onion etc as per the recipe first, to ensure similar flavours.
Lilian says
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
Claire says
Looks yummy! Could I make this in the slow cooker?
Shevy (Slimming Eats) says
I should think it would work yes.
Helen Ludlow says
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.
Shevy (Slimming Eats) says
No it’s no longer used in the recipe.
Haley Lehane says
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
Fidelma Kearney says
Just made in my new instant pot. Absolutely gorgeous and so quick and easy to do. Thank you.
Zoe Pulfer says
Hi, do you think this would work in a soup maker?
Jan says
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
Shevy (Slimming Eats) says
I haven't tested in a soup maker, but am sure it would work, let us know how you get on.
Linda VIck says
Loved this soup and so did helper and my husband ! The fact that it is so quick and simple too - a real winner
Jan says
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
Lorraine says
OMG this is amazing, definitely a new favourite. I even went back for seconds lol
Gail Southern says
Another great recipe. Easy to make and delicious.
Lorraine says
Love this soup, is it OK to batch cook and freeze?
Siobhan (Slimming Eats) says
Yep it’s fine to freeze
Kristie says
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 😀
Annie says
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.
Rachel says
We love this soup , easy to make and I just shot all my chopped ingredients in my soup maker .
Diane Sadler says
A really delicious soup. Didn't add chilli as I didn't have any. Don't think I'll ever get fed up of this soup. Chopped everything finely, didn't blend and looked exactly like picture.
Sanya says
One of my favourite soups ever! Lovely and warming.
Heather Summers says
Made this soup today, lovely quick and easy to make. My husband loves it.
Maggi says
Haven’t tried this yet…but it’s a must for my meals next week, Thanku so much for the recipe…