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Spiced Carrot & Red Lentil Creamy Soup

A warm, comforting soup packed with plant protein, fibre, healthy fats and warming spices. Red lentils make it naturally creamy and filling, while coconut milk gives it a lovely richness.

Ingredients:

1 tbsp extra virgin olive oil
1 large onion, diced
3 garlic cloves, minced
1 tbsp fresh ginger, grated
4 large carrots, peeled and chopped
1 cup red lentils, rinsed
1 tsp ground cumin
½ tsp ground coriander
½ tsp turmeric
¼ tsp ground cinnamon
4 cups vegetable stock
1 × 400 ml can full-fat coconut milk
Sea salt and black pepper, to taste
Fresh coriander/cilantro, to serve
Lemon wedges, to serve

Instructions:

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for around 5 minutes, until softened. Add the garlic and grated ginger and cook for another minute, until fragrant.
Add the carrots, rinsed red lentils, cumin, coriander, turmeric and cinnamon. Stir everything together for a minute so the vegetables and lentils are coated in the spices.
Pour in the vegetable stock, bring to a gentle boil, then reduce the heat and simmer for approximately 20–25 minutes, until the carrots and lentils are completely soft.
Add the coconut milk and stir well. Blend with a hand blender until smooth and creamy. You can leave a little texture if you prefer a more rustic soup.
Season with sea salt and freshly ground black pepper. If the soup becomes too thick, simply add a little extra vegetable stock or hot water until you reach your preferred consistency.
Serve warm with plenty of fresh coriander and a squeeze of lemon.

Nutritional Highlights:

This will make around 4 generous servings. Depending on the exact coconut milk and portion size, each serving provides approximately 330–380 kcal and 13–16 g of protein.

The original claim of 26 g plant protein per bowl would require either a substantially larger portion or more lentils than the recipe shown, so I would not use 26 g for this version unless we calculate it from the exact brands and quantities you use.