This spicy vegetable soup is super low in fat and calories. Made with spicy curried carrots and lentils, it’s a delicious and nutritious option for a filling meal. The combination of spices gives the dish a warm and aromatic note and creates a delicious explosion of flavor. To balance the heat, serve this delicious soup with a dollop of cooling yogurt to enhance the creaminess. Garnish with fresh cilantro for an extra touch of freshness. A perfect choice for anyone looking for a healthy yet delicious soup option.
- 1 tsp Madras curry powder
- 1 tsp ground coriander
- ½ tsp ground cumin
- 2 carrots, diced or grated
- 1 leek, washed well and cut into thin slices
- 2 cloves of garlic, minced
- 1 cube of vegetable broth with reduced salt content
- 390g can of green lentils
- 3 tbsp chopped coriander
- 2 tablespoons fat-free organic yogurt (optional)
- Add the spices to the pan and heat briefly to toast them.
- Pour in 800 ml water and add carrots, leeks and garlic.
- Crumble in the bouillon cube, cover and cook over high heat for 10 minutes.
- Add the lentils with the liquid and most of the chopped coriander, then cover and cook for another 5 minutes.
- Beat the soup with an immersion blender to partially puree it.
- Serve garnished with the remaining coriander and yogurt if desired.
- Keeps for 3 days in the fridge.
Equipment and tools
For this recipe you will need the following equipment and tools:
- Mixing spoon
- tin opener
- Blender or hand blender (optional)
This Curry Carrot Lentil Soup recipe may contain the following allergens:
However, it’s always important to check the specific ingredients you’re using, especially if you or someone you’re cooking for has allergies or dietary restrictions.
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. When you’re ready to eat, simply reheat the soup on the stove or in the microwave until warmed through. The flavors can evolve and intensify over time.
You can also freeze the soup in freezer-safe containers for up to 3 months. Allow the soup to cool completely before freezing. To defrost and reheat, simply place the container in the refrigerator overnight and then heat on the stove or in the microwave as desired.
Health Benefits of Curry Carrot Lentil Soup
Curried carrot and lentil soup is not only a delicious and aromatic dish but also full of health benefits. This nutrient-dense soup is the perfect choice for anyone who follows a healthy diet or wants to incorporate more vegetables and legumes into their meals. Let’s explore the health benefits of this delicious soup.
1. Rich in vitamins and minerals
The carrots contained in the soup are an excellent source of vitamins and minerals. They contain a lot of beta-carotene, which is converted into vitamin A in the body. Vitamin A is important for maintaining healthy vision, strengthening the immune system, and promoting cell growth and development. Additionally, carrots are rich in vitamin K, vitamin C, potassium and fiber, making them a nutritious addition to any meal.
2. Rich in fiber
Lentils are the main source of fiber in this soup. Fiber is crucial for maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels and contributes to the feeling of satiety, thereby having a positive effect on weight control. Eating a high-fiber diet can also reduce the risk of heart disease and improve overall cardiovascular health.
3. Supports heart health
The curried carrot and lentil soup is made with reduced-salt vegetable broth, which helps keep sodium levels under control. A low-sodium diet is essential for maintaining healthy blood pressure and reducing the risk of heart disease. Lentils are also known to lower cholesterol because they are high in fiber and heart-healthy nutrients like folic acid and magnesium.
4. Strengthens the immune system
The combination of garlic, carrots and lentils in this soup greatly strengthens the immune system. Garlic is known for its antimicrobial properties, which can help fight off infections and support overall immune function. Carrots contain antioxidants such as vitamin C, which strengthen the immune system and protect against various diseases. Lentils are also packed with essential nutrients that promote a healthy immune system.
5. Supports weight loss
Curried carrot and lentil soup is low in calories and high in fiber, making it an excellent choice for anyone looking to lose a few pounds. The high fiber content keeps you feeling fuller for longer, which can help control hunger and prevent overeating. In addition, the soup is low in fat and can be made even healthier by omitting the optional yogurt topping, making it an ideal weight management option.
Overall, curried carrot and lentil soup is a nutritious and filling meal that offers a number of health benefits. From supporting heart health and boosting the immune system to aiding weight loss and providing essential vitamins and minerals, this soup is a healthy addition to any diet.