30-Minute Carrot & Red Lentil Soup with Toasted Sunflower Seeds

Ingredients

• 2 tbsp extra virgin olive oil
• 1 onion, finely chopped
• 500g carrots, scrubbed and coarsely grated
• 2 tsp cumin seeds
• 200g red split lentils, rinsed and drained
• 1.2 litres freshly boiled water, plus a splash to loosen
• ½ tsp salt, then more to taste
• 40g sunflower seeds

Method

1. Start with the vegetablesHeat the olive oil in a large saucepan over a medium heat. Add the onion and grated carrots and cook for 4 minutes, stirring. They should soften without browning.
2. Add the cumin and lentilsStir in the cumin seeds for 30 seconds, then add the rinsed lentils, freshly boiled water and salt. Bring back to the boil.
3. Simmer and toastLower to a steady simmer and cook for 18 to 20 minutes, stirring occasionally, until the lentils have broken down and the carrots are tender. Meanwhile, toast the sunflower seeds in a dry frying pan over a medium heat for 2 to 3 minutes, stirring until lightly golden. Tip onto a plate.
4. Blend and serveTake the soup off the heat. Blend carefully with a stick blender, keeping the blade submerged to prevent splashes. Leave a little texture if you prefer. Add hot water if it is too thick, taste and adjust the salt. Divide between four bowls and scatter over the toasted seeds.

A bowl your way

For a chunkier soup, blend just half and stir it back in. For a milder bowl, use 1 teaspoon of cumin instead of 2. If you have no blender, simmer until the grated carrots are soft and mash the lentils with a potato masher.

Tomorrow’s lunch

Keep the toasted seeds separate so they stay crisp. Cool leftover soup promptly and refrigerate in a covered container within two hours. Eat within two days and reheat until steaming hot throughout, adding water as needed. Freeze cooled soup in portions for up to two months.