Red Lentil Soup with Carrots, Cumin & Garlic

This fibre rich red lentil soup is great for easing constipation. The fibre in the lentils and carrots helps keep things moving along the digestive tract. Onions (as well as garlic) can help to manage bloating as they are high in prebiotics called inulin, which is commonly regarded as a type of dietary fibre and will increase beneficial gut bacteria.

Recipe by Amanda Geary Pate
Serves - 4
Prep. Time - 5
Cooking Time - 35


  • 200g of Red Lentils
  • 1 Onion
  • 150g of Carrots
  • 2 Cloves of Garlic
  • 1 tbsp Cumin Seeds
  • 500ml of Vegetable Stock
  • 1 tbsp of Olive Oil
  • Salt and Pepper (to taste)
  • Pumpkin Seeds (to garnish)



  • Rinse the red lentils and place in a large saucepan containing cold water
  • Bring the lentils to a rolling boil in a saucepan for 20 minutes. Remove any foam that floats to the top of the water in the saucepan at regular intervals, and drain
  • Peel, slice and dice, the onion, garlic, and carrots
  • Heat 1 tbsp of olive oil in a frying pan on the hob to a moderate heat
  • Add the cumin seeds to the frying pan for 20-30 seconds or until they are fragrant
  • Fry the onion and garlic until translucent
  • Add the onion and garlic and cumin seeds to a saucepan
  • Add 500ml of vegetable stock
  • Place the diced carrots in the large saucepan and bring to the boil, simmering for around 20 minutes
  • Add the red lentils and heat for a further 5-10 minutes
  • Blend until smooth
  • Add salt and pepper to taste, garnish with a sprinkling of pumpkin seeds

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