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Carrot and Red Lentil Soup

An Anti-Oxidant-Packed Soup to Aid Muscle Recovery

This warming soup is packed with beta-carotene, a powerful antioxidant that promotes muscle recovery and adaptation. Red lentils are not only tasty and filling but they also add protein, iron, complex carbs and fibre, giving you sustained energy.

Anita Bean is an accredited sports nutritionist working with the British Olympic Association and Swim England, and has created this recipes exclusively for Speedo.

Carrot and Red Lentil Soup


Carrot and Red Lentil Soup


  1. 1 tbsp light olive or rapeseed oil
    1 onion, chopped
    2 garlic cloves, crushed
    2 large carrots, peeled and sliced
    75g red lentils
    600ml vegetable stock (or 2 tsp vegetable bouillon (stock) powder dissolved in 600ml boiling water)
    Handful fresh coriander, roughly chopped
    Freshly ground black pepper, to taste


  1. Heat the oil in a large saucepan over a medium heat, add the onion and fry for 5 minutes until translucent. Add the garlic and continue to cook for 1 minute.
  2. Add the carrots, lentils and stock. Bring to the boil and skim off any
    scum that appears on the surface. Reduce the heat and simmer for about 20-25 minutes.
  3. Liquidize the soup using a stick blender or conventional blender. Stir in the coriander and season with freshly ground black pepper. To serve, ladle into bowls, swirl the yogurt on top, scatter over the seeds and add the bread.


Calories per serving
Image Source: Speedo
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