Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- 2 tsp cumin seeds
- ½ tsp chilli flakes
- 1 tsp ground turmeric
- 500 g carrots, grated or chopped
- 150 g red lentils, rinsed
- 1 litre hot vegetable stock
- 200 ml coconut milk or extra stock
- Juice of ½ lemon
- Coriander leaves, to serve
Method
- Toast the spices: heat the oil in a large pan, add the cumin seeds and chilli and sizzle for 30 seconds, until fragrant.
- Soften: add the onion and cook for 8 minutes. Add the garlic and turmeric and cook for 1 minute.
- Simmer: add the carrots, lentils and stock. Bring to the boil, then simmer for 15–20 minutes, until the lentils have collapsed and the carrots are soft.
- Blend: stir in the coconut milk and blend until smooth, or leave it chunky if you prefer. Add lemon juice and season.
- Serve: scatter with coriander and a pinch more chilli.
Why it's good for you: Red lentils cook quickly with no soaking, and provide protein, iron, folate and soluble fibre that helps steady blood sugar. Carrots add beta-carotene, and cumin and turmeric bring warmth and support digestion.
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.