Carrot soup is almost always followed by the word ‘coriander’ and for my fellow coriander haters, this sweet carrot soup uses sweeter chantenay carrots, tarragon and lentils for extra bulk and protein to keep you fuller for longer.
NUTRITIONAL INFORMATION
Because this recipe contains lentils and is topped with roasted chickpeas, there’s a good amount of protein and fibre per serving in this dish with 22g of protein and 19g of fibre per serving. This recipe is also incredibly vitamin dense with your full daily amount of vitamin A per serving along with 50% of your daily B6 and folate, 40% of your daily B1 and over 20% of your daily B2, B3 and B5.
INGREDIENT CHOICES AND SUBSTITUTIONS
There aren’t many changes to make to this one. If you can’t get a sweeter variety of carrots, no big deal. Any regular carrots will work fine, but you may want to add a tsp of a liquid sweetener of your choice to match the flavours (optional). And the French onion stock can be swapped for vegetable stock if you can’t get your hands on any. For reference, I used the one from Kallo.
HOW TO STORE, KEEP AND REHEAT
If you have any soup leftover, store it in an airtight container and keep refrigerated. To reheat, simply place it in the microwave for 4-5 minutes or place it in a saucepan on low medium heat for 6-7 minutes until it’s warmed through, but not yet boiling.
As for the chickpeas, they don’t need to be reheated or refrigerated. Store in an airtight container somewhere cool and dry and add to your reheated leftover soup or simply enjoy it as a little snack.
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.
This recipe is gluten free, dairy free, soy free, nut free and vegan friendly. Remember to check your stock of choice for potential allergens of concern.
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.
Course Soup
Cuisine British
Keyword Carrot Soup 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
- 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.
- 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.
- After 15 minutes, add your roughly chopped carrots and the tarragon, stir again then leave for a further 5-6 minutes.
- 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.
- 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.
