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Jenny’s Secret Carrot and Red Lentil Soup (25 Min, Vegetarian)

Jenny's Secret Carrot and Red Lentil Soup serving | hurrythefoodup.com

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The Burger Issue

It’s an old story, we’ve all been there before; long day at work, the last hour comes, so does another, and suddenly you’re hungry – really bloody hungry.

On the way home is a McDonalds, so you treat yourself to two or maybe even three €1 burgers. They taste alright, they fill you up a bit.

It wont hurt, you tell yourself. But it probably will. Your body and your wallet. It’s certainly not a long term solution to a hungry belly anyway.

I needed to end this vicious cycle – and that’s where Jenny came in. I’ll always thank her for this – her carrot and lentil soup.

Jenny's Secret Carrot and Red Lentil Soup - six ingredients, 30g of protein per bowl. Tasty and high in fiber too | hurrythefoodup.com

Jenny: “No, it’s really so simple to make.”

At first I “only” appreciated the taste, thinking that I couldn’t possibly make it myself because it tasted so good, and I’m crap at cooking. Always have been.

But I asked for the ingredients and cooking time anyway. 5 ingredients, 25 minutes. Hmmm…easier than I thought.

I tried it myself a few days later, preparing for the classic “this takes much longer and tastes much worse” result. But no, it was just as good as Jenny’s version.

I did it again, it worked again. As it has done every time since.

To see if I wasn’t just assuming that it actually made sense to swap some cheeseburgers for the soup (assumption is the brother of all fuck ups after all) I investigated.

Turns out the soup is healthier than pretty much anything I’d ever eaten before..

Health Benefits – Carrot and Red Lentil Soup

The soup (red lentils and carrots) contains a lot of fiber, which is great, because most people eat less than 50% of the daily recommended amount (1).

Fiber has some great benefits: it decreases the risk of diabetes, heart attacks and other stuff (2).Fiber actually makes you feel full too – you won’t be hankering after any other food for a while.

Can you say the same for a burger?

You’re less hungry throughout the day. You eat less. You lose weight (3). That’s a win-win in my book.

And finally one bowl contains around 30g of protein. That’s better than a couple of burgers. If I went to the gym, I’d be laughing!

Beginning of the End of the Burger Issue

Jenny’s red lentil soup is a fantastic step towards a healthier life with less burgers. And it’s a tasty one too.

Spiced Carrot and Red Lentil Soup
4.71 from 55 votes
Red Lentil Soup. Delicious – six ingredients, 30g of protein per bowl. Tasty and high in fiber too.
Cuisine:Vegetarian
Diet: egg-free, gluten-free
Prep Time:5 minutes
Cook Time:20 minutes
Total Time:25 minutes
Servings:2 large portions
Calories:395kcal

Ingredients

Optional:

  • 1 tbsp lemon juice
  • 1 clove garlic (1 clove = ½ tsp dried)

Instructions

  • Get a pot, pop it on a low heat and add the olive oil.
    1 tsp olive oil
  • Cut the carrots, onion and grate the garlic.
    2 carrot, 1 onion, 1 clove garlic
  • Throw them in the pot, cook for a minute or two and chuck the lentils in after.
    ¾ cup red lentils, dried
  • Stir a little until the lentils are covered with oil (they open their pores which then tastes better).
  • Add the vegetable broth.
    4 cup vegetable broth
  • Let the soup simmer for 15-20 minutes on low heat.
  • Season with salt and pepper.
  • Add the lemon juice.
    1 tbsp lemon juice
  • Blend it with a hand blender if available, don't worry if you cant.
  • Stir in the yogurt.
    ¾ cup low fat Greek Yogurt
  • Ready (eat with bread, add your favourite herbs for variety, and some more yogurt or sour cream).
    Jenny's Secret Carrot and Red Lentil Soup serving | hurrythefoodup.com

NOTES

Tip: Experiment with your favourite herbs and spices – who knows what awesome combination you might discover?
Make-ahead? Yes, prep the night before. It can be reheated.
Freezable? Yes, absolutely.

Nutrition

Nutrition Facts
Spiced Carrot and Red Lentil Soup
Amount per Serving
Calories
395
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
5
mg
2
%
Sodium
 
1963
mg
85
%
Potassium
 
934
mg
27
%
Carbohydrates
 
62
g
21
%
Fiber
 
23
g
96
%
Sugar
 
14
g
16
%
Protein
 
27
g
54
%
Vitamin A
 
11269
IU
225
%
Vitamin C
 
14
mg
17
%
Calcium
 
173
mg
17
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments
4.71 from 55 votes (45 ratings without comment)

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Recipe Rating




49 comments
  1. Thank you for this recipe, will be trying it out tonight. I also deeply appreciate the way your recipe is laid out on the page with the portion of ingredients listed directly below each step – really makes it so much easier once i start cooking without needing to scroll up and down.

    1. You’re very welcome, Abhi – enjoy! I’d love to hear how it goes!

  2. 5 stars
    This soup is great! Very easy to make and surprisingly tasty considering there aren’t that many ingredients. I added spinach as well for some added veggies.

    1. Haa, I did the same the other day! Glad you liked the soup, Amber 🙂