Carrot-Lentil Soup


A delicious, spicy blend, packed full of iron and low in fat, ready in under half an hour.

Prep Time:
5 mins
Cook Time:
25 mins
Total Time:
30 mins
2 servings


  • ¼ teaspoon crushed red pepper flakes

  • 1 tablespoon olive oil

  • 4 carrots, coarsely grated

  • ½ cup red lentils, rinsed and drained

  • 3 ½ cups water

  • 1 cube vegetable bouillon, crumbled

  • ¼ cup milk

  • ¼ teaspoon ground cumin

  • 2 tablespoons toasted sunflower seeds


  1. Dry-fry crushed red pepper flakes in a large saucepan until they start to jump around the pan and release their aroma, about 1 minute. Add oil, carrots, and lentils; stir to combine. Add water and crumbled bouillon and bring to the boil. Reduce heat, cover, and simmer until lentils have swollen and softened, about 15 minutes.

  2. Blend soup to desired consistency (smooth or chunky) with an immersion blender or food processor. Stir in milk and cumin. Ladle soup into bowls and sprinkle with toasted sunflower seeds.

Nutrition Facts (per serving)

352 Calories
13g Fat
44g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 352
% Daily Value *
Total Fat 13g 17%
Saturated Fat 2g 9%
Cholesterol 2mg 1%
Sodium 136mg 6%
Total Carbohydrate 44g 16%
Dietary Fiber 12g 41%
Total Sugars 10g
Protein 17g
Vitamin C 9mg 45%
Calcium 125mg 10%
Iron 4mg 21%
Potassium 993mg 21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.