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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

This vegan carrot and lentil soup with coriander manages to taste fresh and lively whilst also being deeply nourishing and gratifying.
Prep Time15 mins
Cook Time30 mins
Course: lunch, Supper
Cuisine: soup, Worldwide
Servings: 4
Calories: 316kcal

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