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Carrot, Tomato and Lentil Soup

Serves 4


  • 2 tbsp extra virgin olive oil
  • 1 large yellow onion, sliced
  • 2 carrots, diced
  • 2 cloves garlic
  • 1 tsp ground ginger
  • 2 tsp ground cumin
  • 2 tsp ground coriander seeds
  • 1 cup red lentils
  • 28 oz (420g) canned tomatoes
  • 6 cups vegetable stock
  • 1 1/2 tsp salt
  • 1/2 tsp black pepper, freshly ground
  • Greek style yoghurt, to serve (optional)


  • Peel and crush garlic and set aside. Leaving crushed or minced garlic for at least 5-10 minutes after crushing helps maximize its health-protective effects.
  • While health-promoting compounds are forming in crushed garlic, heat olive oil in a large nonstick saucepan over medium heat. Add onion and cook for 3 minutes, stirring occasionally.
  • Add stock, lentils, canned tomatoes, carrots, ginger, cumin, coriander, salt, and pepper, and bring to boil. Cover pot and let simmer for 25 minutes over medium heat.
  • Add garlic and let simmer for another 5 minutes.
  • Working in batches, purée soup in a blender or use an immersible hand blender to process soup until smooth.
  • Spoon soup into bowls and top with a generous dollop of yoghurt.