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Sweet Carrot and Lentil Soup
Sweet carrot soup with hearty lentils and topped with crispy roasted chickpeas to create a high protein, high fibre lunch/ dinner recipe.
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 2
Calories 473 kcal
Ingredients
- One red onion thinly sliced
- 1 tsp brown sugar
- Splash of water
- 400 g sweet carrots roughly chopped (I used Chantenay)
- ½ cup red lentils
- 1 tsp dried tarragon
- 3 bay leaves
- 4 cups French onion stock
Chickpeas
- 1 can chickpeas drained, rinsed and dried
- Pinch of salt
- Black pepper to taste
- ½ tsp ground cumin
- ½ tsp ground cinnamon
- 1 tsp sunflower oil
Instructions
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Preheat the oven to 220c. Drain and rinse your chickpeas then pat dry. Add them to a bowl with all the other ingredients from the chickpeas list. Toss to combine then transfer to a baking tray and place in the centre of the oven for 25 minutes until they’re crispy. You can either prep them first and set aside while you wait for your soup to be ready or put them in the oven at the point you add your lentils to the pan to be ready at about the same time.
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Place a large saucepan on low heat, add the finely sliced onions, sugar and water. Stir to combine and leave for 15 minutes, stirring occasionally.
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After 15 minutes, add your roughly chopped carrots and the tarragon, stir again then leave for a further 5-6 minutes.
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Now add the lentils and French onion stock, along with the bay leaves, stir to combine and increase the heat slightly to a low medium and leave for 20-25 minutes until the lentils are cooked through.
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Remove your bay leaves and blend with a and blender until smooth, add a little more stock if necessary to reach your desired consistency (I didn’t need more). Return to the heat for a couple of minutes if necessary to reheat before serving.