Lunch
Roasted Carrot, Ginger & Red Lentil Soup
Dairy-Free
Gluten-Free
High Fibre
Nutrient-Dense
Vegan-Friendly
⏱ 40 min total
🍴 Serves 4
A warming roasted carrot and red lentil soup with fresh ginger, turmeric and cumin.
Carrots and red lentils provide dietary fibre, while lentils also contribute plant protein. Fresh ginger and warming spices add plenty of flavour, and blending the cooked lentils and vegetables creates a naturally creamy soup without the need for dairy.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 600 g carrots, peeled and chopped
- 150 g dried red lentils, rinsed
- 1 tbsp extra-virgin olive oil
- 20 g fresh ginger, peeled and grated
- 1 tsp ground cumin
- ½ tsp ground turmeric
- 1 litre low-salt vegetable stock
- Juice of ½ lemon
- Black pepper, to taste
- Fresh parsley or coriander, to serve
Method
- 1 Preheat the oven to 200°C.
- 2 Toss the carrots with half the olive oil and roast for 20–25 minutes until tender and lightly caramelised.
- 3 Heat the remaining olive oil in a large saucepan. Add the ginger, cumin and turmeric and cook for 30 seconds until fragrant.
- 4 Add the lentils, roasted carrots and vegetable stock.
- 5 Bring to the boil, then reduce the heat and simmer for 15–20 minutes until the lentils are completely soft.
- 6 Blend until smooth, adding a little extra water if needed to reach your preferred consistency.
- 7 Stir through the lemon juice, season with black pepper and top with fresh herbs.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.