Carrot, Red Lentil and Satay Meal Soup (Gluten Free)

Another classic concoction from my ‘stare at the fridge and pray for inspiration’ repertoire. This was delicious though and I’ll be making it again soon.

I originally made the soup at the weekend and then jazzed up a couple of portions with the ‘topping’ of sautéed chicken, veg and coriander later in the week. The other couple of portions I had plain for lunches. I can’t see any reason why you couldn’t pre-prepare the topping too or freeze either element (don’t freeze the coriander!).

Thinking about it, this is really just a super fancy carrot and coriander soup isn’t it!

Gluten free providing you are careful about which satay sauce you use.

Serves 4 – 658 Kcal



4 large Carrots
1 medium Red or White Onion
1 tbsp Garlic Paste
1/2 cup Red Lentils
1 Tin Light Coconut Milk
1/2 Jar Satay Cooking Sauce (This one is wheat free)
Sea Salt Flakes
Frylight Spray

Toppings (Optional):

4 Chicken Thighs (Skinned and Boned)
1 medium Courgette
1 small Red Onion
1 tsp White Sugar
1 tsp Lime or Lemon Juice
50g Fresh Coriander
Sea Salt Flakes
Frylight Spray

Pop a kettle of water on to boil.

Peel, top and tail and dice 4 large medium Carrots and 1 small Red or White Onion.


Add to a soup pan or large saucepan along with 20 sprays of Frylight Spray and fry on a medium heat until lightly browned.

Add 1 tbsp Garlic Paste and fry for another minute.

Add 1/2 cup Red Lentils to the pan along with circa 1 and 1/2 pints of boiling water and leave to gently simmer for 20 minutes or until the lentils are soft all of the way though.

Tip – If the soup is starting to look a little dry before the lentils are cooked, add more water – it doesn’t want to be overly wet as this stage as there is still a tin of coconut to add in.

Start preparing the topping per the below if adding.

Add 1 tin Light Coconut Milk and leave to simmer for 5 minutes.

Take the soup off of the heat and using a stick blender, blitz the mixture until smooth.

Tip – Or until it’s a bit lumpy. Or super smooth. However you prefer your soup.

Tip – Or use a regular blender or food processor – be careful however as some of these do not take well to hot liquids, you may have to leave the soup to call before blending.


Return the soup to the heat and stir through 1/2 Jar of Satay Sauce.

Check the seasoning and consistency and add Sea Salt Flakes to taste and any additional boiling water needed to achieve your preferred consistency. Serve now if not adding the below topping.wp-1468875475838.jpg


Whilst you are waiting for the lentils to cook, finely slice 1 small Red Onion and add to a bowl with 1 tsp White Sugar and 1 tsp Lime or Lemon Juice and a pinch of Sea Salt Flakes. Gently mix together to coat the onion and set aside.

Cut 4 Chicken Thighs (Skinned and Boned) into small pieces and add to a large frying pan with a few sprays of Frylight.  Fry on a medium high heat.

Chop 1 medium Courgette into fairly fine dice and add to the chicken pan.

While the chicken and courgette is cooking, chop 50g Fresh Coriander ready for the garnish.

When the chicken and courgette is cooked through and a little browned and crispy, remove from the heat and set aside while you blend the soup.

Serve the soup in a wide bowl, top with the now softened onion, chicken and courgette mix and finally, the coriander.

This slightly alternative version was made with green lentils and topped with ready cooked chicken and a sautéed mixture of red pepper, courgette and mushroom with fresh coriander.

I suspect that every time I make this soup, it will have at least one variant.


Let me know what you think in the comments!

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For more easy soup ideas, why not check out some of my other popular soup and quick dinner recipes:

Cedges Cooks Asian – Ramen with Korean Belly Pork
Cedges Cooks – Turkey and Butternut Chowder
Haddock with Bean, Kale and Chorizo Stew

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5 replies to “Carrot, Red Lentil and Satay Meal Soup (Gluten Free)

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