Dr Mobeus
Spicy Lentil and Carrot Soup
Red lentils are the backbone of budget cooking. A 500g bag costs around £1.40 in most UK supermarkets and will make at least 4 batches of this soup. They cook quickly, need no soaking, and break down to create a naturally thick and creamy texture without any need for cream or flour.
This soup pairs red lentils with cheap carrots and a few basic spices. The cumin and coriander give it a gentle warmth, while the chilli powder adds just enough heat to make it interesting without being overwhelming. The carrots bring natural sweetness and a good dose of vitamin A.
At 48p per portion, this is one of the cheapest soups you can make. It freezes perfectly, so make a big batch and freeze individual portions for quick lunches. Serve with a chunk of bread and butter for a meal that still comes in under 70p per portion.
Spicy Lentil and Carrot Soup
Ingredients
Method
- Heat the oil in a large pan over medium heat. Add the onion and cook for 5 minutes until soft.
- Add the garlic, cumin, coriander and chilli powder. Cook for 1 minute until fragrant.
- Add the chopped carrots, red lentils, chopped tomatoes and vegetable stock. Stir well.
- Bring to the boil, then reduce heat and simmer for 20 minutes until the lentils are soft and the carrots are tender.
- Remove from heat and blend with a stick blender or in a food processor until smooth.
- Season with salt and pepper to taste. Add a splash of water if the soup is too thick.
Tips and Variations
Adjust the chilli powder to suit your taste – a quarter teaspoon gives a gentle warmth, while a full teaspoon makes it properly spicy. If you do not have a stick blender, let the soup cool slightly before transferring to a food processor. For a creamier finish, stir through a tablespoon of natural yoghurt before serving.
