Spiced Carrot and Lentil Soup

Seeking some ‘cosy season’ soups? Look no further than our Spiced Carrot and Lentil Soup. This comforting blend of earthy lentils, sweet carrots and aromatic spices is simple to prepare, packed with flavour and the perfect way to combat the colder months. Whether for lunch or dinner, it’s a satisfying bowl of seasonal goodness.

4 portions 

Preparation time: 30 minutes

If you can, use organic ingredients for this recipe. Although we are unsure whether eating organic food reduces breast cancer risk, organic food contains less pesticide residue. We know that certain pesticides are linked to breast cancer risk, so we recommend eating organic food whenever possible. Read more on pesticides here.
 

Ingredients:  

1 litre low salt vegetable stock

2 tbsp olive oil

1 onion – diced

2 garlic cloves – grated or crushed

1 tsp ground cumin

1 tsp garam masala

Pinch chilli flakes

600g carrots – washed and coarsely grated

140g split red lentils

Salt and pepper

To serve with: 

Plain yoghurt 

Wholemeal bread 

Instructions

1. In a saucepan, gently heat the vegetable broth and keep warm. 
2. In a large saucepan (where possible, avoid using non-stick cookware), heat the oil. Add the onion and sauté over medium heat for 2-3 minutes.  
3. Add the garlic, with the cumin, garam masala and chilli flakes, and sauté for another 2 minutes. 
4. Add the carrots, lentils, vegetable stock, salt and pepper, and bring to a boil. 
5. Turn the heat down and let simmer for 20-25 minutes. 
6. Blend the soup with a hand blender or in a food processor until smooth (be careful, the soup will be hot). 
7. Serve with a dollop of yoghurt and a side of wholemeal bread. You can get creative with toppings you like. 

Why this Spiced Lentil and Carrot Soup is good for you  

Carrots contain carotenoids, a plant compound responsible for certain fruits and vegetables’ bright red, yellow, orange and purple colours. Carotenoids act as antioxidants for humans and may help to reduce the risk of breast cancer. 

Lentils are rich in fibre, and a diet high in fibre is associated with a decreased risk of breast cancer. 

If you enjoyed this Spiced Lentil and Carrot Soup recipe and are craving more recipes like this, download Breast Cancer UK’s FREE recipe e-book ‘Organic Flavours’.  What are you waiting for? Let’s get cooking!