Lunch

Roasted Carrot, Ginger & Red Lentil Soup

Gluten Free Dairy Free Vegetarian Vegan-Friendly High Fibre Nutrient dense Refined sugar free
⏱ 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.

Roasted Carrot, Ginger & Red Lentil Soup

Method

  1. 1 Preheat the oven to 200°C.
  2. 2 Toss the carrots with half the olive oil on a baking tray and roast for 20–25 minutes, turning once, until tender when pierced with a knife and lightly caramelised at the edges.
  3. 3 Meanwhile, heat the remaining olive oil in a large saucepan over medium heat. Add the ginger, cumin and turmeric and cook for about 30 seconds, stirring constantly, until fragrant — don't let the spices sit still or they can catch and turn bitter.
  4. 4 Add the lentils, roasted carrots and vegetable stock and stir to combine, scraping up any caramelised bits from the roasting tray if you like — they add flavour.
  5. 5 Bring to the boil, then reduce the heat to a simmer and cook for 15–20 minutes, stirring occasionally, until the lentils are completely soft and starting to break apart.
  6. 6 Blend until smooth with a stick blender or in a countertop blender (vent the lid if blending hot soup, to let steam escape safely), adding a little extra water if it's thicker than you'd like.
  7. 7 Stir through the lemon juice, season with black pepper, and top with fresh herbs before serving.
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 health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.

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