Spicy Carrot and Lentil Soup

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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.

Spicy carrot and lentil soup served in a white bowl with a spoon, with the saucepan used for cooking visible in the background.

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
Ingredients Needed
Stovetop Method for Soup
Using a Pressure Cooker for Soup
Variations and Additions for Spicy Carrot and Lentil Soup
More Soup Recipes
FAQ For Spicy Carrot and Lentil Soup
Recipe Card

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.

Spicy carrot and lentil soup in a saucepan with a wooden spoon placed inside the pot

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.

(As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.)

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

Spicy carrot and lentil soup served in a white bowl with a spoon

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:

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

Can I freeze this 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.

Is this soup good for batch cooking?

Definitely! Double or triple the recipe for batch cooking. Just ensure even distribution of ingredients and proper cooling before storing.

Can I use different types of lentils?

It's best to stick with red lentils for this recipe as they break down well and cook quickly, providing the desired creamy texture.

Can I blend this soup?

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

Spoon scooping up a serving of spicy carrot and lentil soup from a bowl.

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Recipe Card

Spicy Carrot and Lentil Soup

Yield: SERVES 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

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 SERVING
Amount 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.

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