carrot and lentil soup with corainder in a black bowel and garnisghed with fresh coriander, pumpik seeds, coconut milk and cracked black pepper
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5 from 1 vote

Carrot and Lentil Soup with Coriander

Prep Time15 mins
Cook Time30 mins
Course: lunch, Supper
Cuisine: soup, Worldwide
Keyword: carrot and coriander, carrot and lentil, carrot soup, cilantro, lentil soup
Servings: 4
Calories: 316kcal
Author: Jane Saunders

Ingredients

  • 1 tbsp Olive oil
  • 1 Onion white & mild
  • 1 Celery stick
  • 1 Garlic clove
  • 1 tsp Ground coriander
  • 450 g (16 oz) Carrot
  • 150 g (5 1/4 oz) Red lentils
  • 1250 ml (5 cups) Vegetable stock homemade or low sodium
  • 200 ml (4/5 cup) Reduced-fat coconut milk Canned
  • 20 g (2/3 oz) Fresh coriander leaves removed from the stalks
  • 1/4 tsp Ground black pepper
  • Salt - to taste

Instructions

  • Peel the onion then dice both the onion and celery stick finely. Fry in the oil over a moderate heat for around 5 minutes until beginning to soften
  • Peel and finely chop the garlic and add to the pan, along with the ground coriander
  • Next peel and dice the carrot. Aim for 1/2 cm cubes. Drop into the pan, stir everything together and cook for 3 minutes
  • Pour in the lentils and stock, bring to a gentle simmer and cook, covered for 20 minutes, by which times the lentils should begin to break down and the carrot should be tender
  • Pour the coconut milk into the base of a heatproof blender jug and ladle in around 1/4 of the soup (see notes). Cover and blitz until smooth. Add 3/4 of the fresh coriander and pulse 3-4 times until the herb is finely chopped
  • Pour the pureed soup back into the pan, taste & season as necessary (see notes) and reheat before serving, garnished with the fresh coriander leaves and perhaps a swirl of coconut milk and some pumpkin seeds if desired

Notes

The thickness of this soup will depend how much of it is pureed in the blender. For a very thick and smooth soup, the whole lot can be blended, but for a thinner soup, as pictured,  aim for 1/4 - 1/3 of it being blended.
If you are not sure, try blending a bit at a time until you achieve a consistency you are happy with.
The exact amount of salt required will depend on the saltiness of your stock. I used 1/2 tsp salt, but this will need adjusting up or down in accordance with your stock - taste, taste and taste some more.

Nutrition

Calories: 316kcal | Carbohydrates: 42g | Protein: 18g | Fat: 10g | Saturated Fat: 4g | Sodium: 220mg | Potassium: 1053mg | Fiber: 15g | Sugar: 8g | Vitamin A: 19146IU | Vitamin C: 12mg | Calcium: 84mg | Iron: 4mg