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Recipe for red lentil, carrot and orange soup

What better way to start the autumn than with a warming, hearty soup?

This soup is not only delicious but it is also nutritious. It is rich in fibre and provides vital antioxidants such as bioflavonoids, carotenoids and polyphenols that all contribute to supporting the body and the immune system. Why not make up a couple of batches and freeze for later?


  • 200g red lentils
  • 2 oranges
  • 400g carrots, sliced
  • 1 large onion, chopped
  • 1 small tub plain yoghurt
  • 2 tsp vegetable bouillon in 500ml hot water
  • 20g fresh coriander
  • 25g pumpkin seeds
  • 1 tbsp organic coconut oil
  • 1/4 tsp ground cumin
  • Salt and ground black pepper


On a low heat, soften the onion in the coconut oil with the cumin. Grate the zest of the oranges with a fine grater, reserving a teaspoon of long thin curls. Add the sliced carrots and the finely grated orange zest to the onions and soften for a further 5 minutes. Add the lentils and the bouillon. Cook on a low heat for 30-40 minutes until the lentils and carrots are soft

Meanwhile, toast the pumpkin seeds and roughly chop the coriander. Remove the soup from the heat. Squeeze the two oranges and add the juice to the soup. Blend the soup to the consistency of your choice.

Serve the soup in wide bowls to allow for the swirl of yoghurt, and the scattering of coriander, pumpkin seeds, and curls of orange zest.

Nutritional analysis

  • Calories - 1079kcal
  • Protein - 40.1g
  • Carbohydrate - 118.6g
  • Sugars - 18.7g
  • Total fat - 34.6g
  • Saturated fat - 18.7g
  • Fibre - 45.4

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