Warm up your day with this comforting and flavourful Spicy Carrot and Lentil Soup! Simple yet delicious, this soup is not only filling but also brimming with taste that will satisfy your cravings.
This beloved recipe has been a staple in my kitchen for years and now, it's a cherished part of my Slimming Eats collection loved my many readers. Despite its basic ingredients, this Spicy Carrot and Lentil Soup never fails to impress with its hearty and comforting qualities, making it a perfect pick-me-up on chilly winter days. Dive into a bowl of this delightful soup and let its warm, spicy flavours envelop you in culinary comfort.
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Calories in Spicy Carrot and Lentil Soup
These hearty and delicious soup serves 4 and is 203 calories per serving.
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 200+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
To make this Soup, you will need the following ingredients:
- Low Calorie Spray - Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
- Onion: just regular white or brown onions
- Carrots: fresh carrots
- Celery: fresh celery
- Garlic - For convenience, I opt for jarred minced garlic. If you prefer fresh garlic, note that 1 teaspoon of jarred minced garlic is equivalent to 1 clove of fresh garlic.
- Ginger: fresh grated ginger root or you can used ginger paste in a jar
- Salt and Pepper - These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Spices: The combination of ground cumin, ground coriander, and cayenne pepper infuses the soup with a warm, aromatic depth and a hint of heat, elevating its overall flavour profile
- Red Lentils: These lentils cook quickly and break down to create a creamy texture, making them ideal for soups.
- Tomato Paste: this is a concentrated paste that comes in a tube or small can.
- Vegetable Stock: It's essential to use the correct ratio of stock cubes to water, as not all stock cubes are identical. Using too few can lead to a bland, watery broth, while too many may create a stock that's overly salty.
- Fresh Coriander: This herb adds a burst of citrusy, fresh flavor to the soup. Unlike dried coriander, fresh leaves bring a vibrant and aromatic touch that enhances the dish's overall freshness.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Stovetop Method for Soup
If you prefer the traditional route to cooking soup, the stovetop method is highly effective. Slow simmering allows the flavours to meld beautifully, creating a depth of taste that's truly comforting. On the stove, you'll start by sautéing your base ingredients, then adding the lentils and liquids, allowing the mixture to gently simmer until everything is tender and flavorful.
This method not only provides the joy of hands-on cooking and the ability to adjust as you go but also the anticipation of a delicious, home-cooked meal.
Using a Pressure Cooker for Soup
If you haven't discovered the Instant Pot or Ninja Foodi (Pressure Cookers) yet, you're missing out on a transformative kitchen gadget that's become a staple in my routine, offering diverse functionalities for a range of dishes. Whether you're slow cooking, pressure cooking, sautéing, or making soups, chili, rice, porridge, or even yogurt, a pressure cooker handles it with ease.
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Utilizing a pressure cooker for this Spicy Carrot and Lentil Soup streamlines the cooking process, allowing you to sauté ingredients before seamlessly transitioning to pressure cooking. This method is not only time-efficient but also energy-saving, locking in flavours and nutrients to ensure the lentils and carrots are tender, and the spices and herbs are well integrated. Embrace the convenience, ease of cleaning, and culinary prowess of a pressure cooker to elevate your soup-making experience.
Check out my other: Instant Pot Recipes
Variations and Additions for Spicy Carrot and Lentil Soup
Personalize your Spicy Carrot and Lentil Soup with these inspiring variations and additions. Whether you're looking to enhance the flavour, boost the nutrition, or just try something new, these ideas will transform your soup into a customized culinary delight:
- Protein Boost: Add shredded cooked chicken for extra protein, making the soup even more filling and nutritious.
- Veggie Variety: Incorporate spinach, kale, or Swiss chard in the last few minutes of cooking for added colour and nutrients.
- Creaminess: For a creamier texture, stir in a splash of coconut milk or a dollop of Greek yogurt before serving.
- Spice It Up: Adjust the heat by adding more cayenne pepper or a diced chili pepper for an extra kick.
- Garnish Galore: Top your soup with fresh herbs and a squeeze of lemon juice to add texture and a zing of flavour.
- Global Twist: Introduce other spices like curry powder or garam masala for an Indian-inspired version.
Embrace these variations to keep your Spicy Carrot and Lentil Soup exciting and tailored to your taste preferences.
More Soup Recipes
Are you in search of more Low Calorie Soup recipes? Look no further! Here are some great choices below:
- Easy Chickpea and Tomato Soup
- Carrot and Butter Bean Soup
- Spicy Sweet Potato, Red Pepper and Carrot Soup
- Asparagus and Sweet Potato Soup
- Roasted Vegetable Soup with Israeli Couscous and Feta
- Minestrone Soup
- Creamy Leek and Barley Soup
or if you would like more recipe ideas or sides to make with this recipe - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ For Spicy Carrot and Lentil Soup
Yes, freeze it in airtight containers. Thaw overnight in the. fridge and reheat on the stove, adding water or broth if needed to adjust consistency.
Definitely! Double or triple the recipe for batch cooking. Just ensure even distribution of ingredients and proper cooling before storing.
It's best to stick with red lentils for this recipe as they break down well and cook quickly, providing the desired creamy texture.
Definitely! Feel free to blend the soup for a creamy texture or leave it chunky, whichever you prefer. Use a hand blender or a countertop blender suitable for hot liquids. If you choose to blend it, you might need to add a bit more stock to achieve your desired consistency
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Recipe Card
Spicy Carrot and Lentil Soup
Warm up your day with this comforting and flavourful Spicy Carrot and Lentil Soup! Simple yet delicious, this soup is not only filling but also brimming with taste that will satisfy your cravings.
Ingredients
- 2 large carrots, finely chopped
- 2 stalks of celery, finely chopped
- 1 onion, finely chopped
- 2 cloves of garlic, crushed
- 2 teaspoons of fresh grated ginger root
- 1 cup (180g) of dried red lentils
- 5 cups (1.2 litres) of vegetable stock
- 1 tablespoon of tomato paste
- ¼ teaspoon of cayenne
- 2 teaspoon of ground cumin
- 2 teaspoon of ground coriander
- low calorie spray oil
- salt and pepper to season.
- handful of fresh coriander, finely chopped
Instructions
Stove Top Method:
- Spray a large saucepan over medium-high heat with low-calorie spray oil. Add onions, garlic, ginger, carrots, and celery, and fry until softened.
- Add the spices and a bit more spray oil, cooking until the spices are fragrant and well infused.
- Stir in the lentils, tomato paste, and stock. Bring to a boil, then simmer for approximately 20 minutes, or until the carrots are tender.
- Mix in fresh coriander.
- Season with salt and pepper to taste.
Pressure Cooker Method:
- Use the sauté function to brown the onions, garlic, ginger, carrots, and celery, as outlined in the stovetop instructions.
- Add the spices and a little more spray oil, cooking until the spices are fragrant.
- Add the lentils, tomato paste, and stock. Secure the lid, set the cooker to manual on high pressure, ensure the valve is closed, and set the timer for 10 minutes.
- Once cooking is complete, allow the pressure to release naturally.
- After the pressure has released, open the lid and stir in fresh coriander.
- Season with salt and pepper to taste.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly: use gluten free stock
- Dairy Free Friendly
- Vegetarian Friendly
- Suitable for Freezing ❄️
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 203Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 2mgSodium 407mgCarbohydrates 26gFiber 17gSugar 10gProtein 11g
Nutritional information and values etc 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 🙂
Barbara says
Easy and delicious, it felt like a warm, delicious hug!
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?
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.
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
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…
Catherine DOWNEY says
Spicy carrot lentil soup looks good can this soup also be made in soup maker? .
Siobhan (Slimming Eats) says
Hi I don’t own a soup maker I’m afraid. So it hasn’t been tested using that method.
Mags says
Just made this soup was delicious 😋 will be doing this one alot
Rita Colville says
I made this soup today and it's a lovely tasty soup. Will be making it more often. Thanks for the recipe.
Mags Horner says
This is an absolutely fab recipe. Mine turned out just like the picture. It tasted just as good too. Will certainly make it again, and double up on it so I will have some left to freeze.
Dianne says
Can I use green/brown lentils instead? I already have on hand.
Dianne
Siobhan (Slimming Eats) says
red lentils are best for this soup, you can certainly try with others, but it has only been tested with the ingredients as in the recipe card.
Lizy says
I made this soup yesterday and my family and guests absolutely loved it. So easy to make and the flavors are delicious. Will be making on a regular basis. Highly recommend.