Spicy Red Lentil and Swede Soup

Serves: 4
Takes: 30 mins

This soup packs a punch, healthy and flavoursome, it’s a cross between a dhal and a soup.

When To Eat

We recommend eating this soup from September to May, but you’ll get the best of the carrots and swede in the late summer to early winter months.


Each of our recipes comes with carbon emissions numbers for the base ingredients. If you’re unsure why this is the case, checkout out the about page to find out more.

Name Amount KG CO2e
Swede 500 g 0.145
Carrot 150 g 0.03
Onion 1 Onion 0.026
Coriander 20 g 0.016
Vegetable Stock 1 Litre 0.583
Garlic 1 Clove 0.006
Ginger 40 g 0.036
Chilli Flakes 1 Tablespoon 0.021
Coriander Seeds 1 Teaspoon 0.008
Cumin Seeds 1 Teaspoon 0.008
Red Lentils 200 g 0.206
Coriander 20 g 0.016
Sunflower Oil 1 Tablespoon 0.047

This meal is around 90% less polluting than the average UK meal.

  • Eating this recipe will save around 2.65 kg CO2e per person.
  • That's equivalent to the emissions produced driving 21.9km in a modern car.


  • Prepare the red lentils. Place in a medium saucepan and cover with water. Simmer for around 10 minutes until the lentils are soft. Drain and reserve for later.
  • Whilst the lentils are cooking start to prepare the rest of the soup. Crush the coriander and cumin seeds with the back of a large knife. Peel and loosely chop both the onion and ginger. Place them in a blender along with the spices, garlic, chilli flakes, stems of the coriander and a tablespoon of water. Blend until the mixture is a paste consistency.
  • Peel and chop the carrot and swede into 1 cm cubes. Heat the oil in a heavy pan, over a medium heat. Pour in the spice mixture and fry for about a minute. Then tip in the carrot and swede, coating evenly in the spices, and fry for about 5 minutes. Pour in the stock and cook for 20 minutes or until the swede and carrot are soft.
  • Remove the soup from the heat and blend the mixture, then add the red lentils and combine. Serve in individual bowls with the coriander leaves and any remaining chilli flakes sprinkled over each.
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