
By BBC Good Food
Lentil & cardamom soup
Instructions
Prep:5minCook:20min
Cheap and cheerful red lentils are jazzed up with coconut milk and plenty of spices in this quick and warming soup recipe
Updated at: Wed, 03 Sep 2025 00:20:14 GMT
Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
14
Moderate
Nutrition per serving
Calories474.7 kcal (24%)
Total Fat26.4 g (38%)
Carbs48.2 g (19%)
Sugars6 g (7%)
Protein15.1 g (30%)
Sodium48.8 mg (2%)
Fiber8.8 g (31%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings

1onion
large, finely chopped

2garlic cloves
fat, crushed

1carrot
large, finely chopped

ginger
thumb-sized piece, peeled and finely chopped

2 Tbspoil sunflower
rapeseed or groundnut all work well

½ tspturmeric

10cardamom pods
seeds from

1 tspcumin seeds
or ground

100gred lentils

400mlcan light coconut milk

1lemon
zest and juice

chilli flakes

parsley
or coriander, chopped
Instructions
View on BBC Good Food
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