Carrot and Lentil Soup Recipe

This carrot and red lentil soup with creamy coconut and crispy chickpea topping is here to break all the rules.

Serves: 6-8
Time: 40 minutes
Recipe by: Thando Manyoni


  • 1 can chickpeas, drained and rinsed
  • ¼ cup olive oil, more if need
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 3 large carrots, chopped
  • 3 tbsp tomato paste
  • 2 tsp mild spicy curry powder
  • 1 tsp turmeric
  • 1 tbsp mother-in-law spice
  • 1 cup red lentils
  • 1L chicken stock
  • 1 can coconut milk
  • Handful fresh coriander, roughly chopped
  • ¼ cup sour cream
  • 60g Onion chilli crunch

How To Make Carrot and Lentil Soup 

  1. Preheat the oven to 200C
  2. Place the chickpeas on a baking sheet, drizzle with olive oil and season with salt and pepper.
  3. Toss to coat
    Roast in the oven until crispy, about 20-25 minutes. Toss the chickpeas halfway through, to ensure even crispiness.
  4. In the meantime, start making the soup.
  5. Heat a medium pot and the olive oil.
  6. Add the onion, garlic and carrots, cook for 2-3 minutes or until soft. Add the tomato paste and spices and cook for a further 2 minutes.
  7. Add the lentil and chicken stock and bring to a gentle simmer for 20-25 minutes.
  8. Once the lentils have cooked down and the soup has reduced, add the coconut milk.
  9. Place the soup in a blender or blend with a hand mixer until smooth.
  10. Return to the pot and bring the soup to a gentle simmer again.
  11. Serve the soup, topped with the crunchy chickpeas, a drizzle of sour cream, onion chilli crunch and coriander to garnish.

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