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).
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
- 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
- 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.
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 InformationYield 4 Serving Size 1 SERVING
Amount 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.