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Carrot, Red Lentil and Coconut Soup

We think it’s feeling a little bit like soup weather, so here’s a new recipe to get your body ready for Autumn, keep it fighting fit to ward off the dreaded bugs and help you stay toasty warm.

Although carrots can be grown all year round here in the UK (because of our climate) Green Top carrots have just come into season and are packed with vitamins that help us all cope better through the winter months. 

Carrots are packed with fibre and carbohydrates (as are all fruits and vegetables) and help sustain heart health as well as providing your body with energy.

Carrots contain Beta-Carotene which converts to Vitamin A in your body, Vitamin A is essential for us all but especially in young (growing) people because it supports and helps maintain healthy teeth, bones, connective tissues (airways, digestive tract, urinary tract), skin and hair. Helps your immune system to work properly and of course the most famous benefit of all… it helps maintain your retina health helping you see more easily in dim light.

Studies have shown that cooked carrots release a higher level of beta-carotene than raw, just the same as cooked tomatoes release a higher level of lycopene.

Most bright or deep coloured fruit and veg contain beta-carotene but the ones with the highest levels are orange, yellow and green fruit and veg.

This Carrot, Red Lentil and Coconut soup has got it all going on…

Portions: 2

Prep to plate (or bowl!): 40 minutes (mainly cooking time)


  • 1tbsp olive oil
  • 2 spring onions
  • 225g organic carrots - cut into chunks (chop the top off but you don’t have to peel)
  • ½ red chilli - finely sliced
  • 1 tsp cumin
  • 1 large clove garlic
  • 300ml vegetable stock
  • 200ml coconut milk
  • 2 tbsp ground almonds
  • ½ cup red lentils
  • Ground black pepper to taste
  • 1 handful of fresh coriander leaves


In a large non-stick saucepan, place the olive oil, chilli, garlic, spring onions and cook on a low heat for 2 minutes

Place in the carrots, stir to combine ingredients and cook for a further 2 minutes whilst stirring

Add in the red lentils, ground almonds and coconut milk and stir again to combine

Pour in the stock and cook on medium heat to simmer for around 15 to 20 minutes until carrots are very soft

Add black pepper to taste, sprinkle in the cumin and whisk with a hand blender or food processor until smooth and creamy

Sprinkle on the chopped coriander leaves and serve with a chunk of whole wheat sourdough or rye sourdough and a dollop of coconut yoghurt

Now all you have to do tuck in and enjoy.

If you want more quick and satisfying recipes and nutrition advice to help increase your wellbeing, then you'll love our monthly Members' Club which includes all this and so much more 💞


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