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    Syn Free Spicy Carrot and Lentil Soup

    November 27, 2016 30 Comments

    32.0Kshares

    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 16 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, Delicious Weight Watchers Recipes, 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 Tagged With: carrot, cooking, recipe, soup, spicy

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    Reader Interactions

    Comments

    1. Stephanie says

      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 says

      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) says

      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 says

      December 09, 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 says

      December 09, 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 says

      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 says

      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 says

      December 07, 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) says

      December 08, 2017 at 11:06 pm

      You are welcome Noreen. Thanks for commenting.

    10. Tammy says

      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) says

      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 says

      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 says

      October 19, 2018 at 2:52 am

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

    14. Shevy (Slimming Eats) says

      October 23, 2018 at 3:57 pm

      I should think it would work yes.

    15. Helen Ludlow says

      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) says

      January 28, 2019 at 4:49 pm

      No it’s no longer used in the recipe.

    17. Haley Lehane says

      June 01, 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 says

      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 says

      October 21, 2019 at 9:32 am

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

    20. Jan says

      November 06, 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) says

      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 says

      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 says

      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 says

      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 says

      March 08, 2020 at 3:59 pm

      Another great recipe. Easy to make and delicious.

    26. Lorraine says

      March 12, 2020 at 1:06 pm

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

    27. Siobhan (Slimming Eats) says

      March 15, 2020 at 10:58 am

      Yep it’s fine to freeze

    28. Kristie says

      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 says

      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.

    30. Rachel says

      January 19, 2021 at 7:48 am

      We love this soup , easy to make and I just shot all my chopped ingredients in my soup maker .

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