A hearty, warming and nutritious soup made with onion, garlic and red lentils flavoured with cumin, coriander and lime.


  • 55g/2oz unsalted butter

  • 1½ tbsp grated fresh ginger

  • ¼ tsp each ground allspice, ground cumin, and chilli powder

  • ½ tsp each curry powder and ground coriander

  • 2 onions finely chopped

  • 1 parsnip, chopped

  • 1 stick celery

  • 1kg/2¼lb carrots, sliced

  • 85g/3oz split red lentils, rinsed

  • 25g/1oz long-grain rice

  • 1.7 litres/3 pints vegetable stock

  • 400ml/14fl oz tin coconut milk

  • 2 tbsp fresh lime juice

  • 3 tbsp chopped coriander


  • 1.

    Melt the butter in a heavy-based pan and add the ginger, allspice, cumin, chilli powder, curry powder, and ground coriander.

  • 2.

    Cook over a low heat for three minutes, stirring continuously.

  • 3.

    Add the vegetables, stir to combine, and cook for a further eight minutes.

  • 4.

    Stir in the lentils and rice before adding the stock.

  • 5.

    Bring to the boil and simmer for 30 minutes or until the vegetables are tender and the lentils have started to break down.

  • 6.

    Blend the soup in a liquidiser or food processor until smooth.

  • 7.

    Return to the heat and add the coconut milk, lime juice, and coriander.

  • 8.

    Heat through but do not let it boil again.

  • 9.

    Serve immediately.

Nutritional information

Nutritional analysis per serving (10 servings)

  • Energy 225kj
  • Fat Total 13g
  • Saturated Fat 10g
  • Protein 4g
  • Carbohydrate 24g
  • Sugar 6g
  • Sodium 115mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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