Lentil & carrot soup
A Middle Eastern lunch for the galley that copes with rough seas, one pot, can be made ahead and frozen, needs no fridge, about 30 min hands-on.
- Lunch
- Middle Eastern
- ⏱ 30 min
- 🌊 Sea tolerance 5/5
- 🪨 Bare bones
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Red lentils (dried)280 g (70 g)
- Carrot400 g (≈ 6.5 carrots) (100 g (≈ 1.5 carrots))
- Onion (brown/yellow)200 g (≈ 2 onions) (50 g (≈ 0.5 onion))
- Vegetable stock cubes16 g (4 g)
- Sunflower / vegetable oil24 g (6 g)
Method
- Soften onion and carrot in oil.
- Add lentils, stock cube and water; simmer 20 minutes until soft.
- Mash or blend.
In the galley
- Copes with a seaway — 5/5 for sea tolerance.
- Stow the main ingredients in dry stores — nothing here needs a fridge.
- Make ahead: cook in port and freeze in portions.
- One pot — less to secure, less washing-up with fresh water.
- Contains: Celery, Gluten — always check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 382
- protein
- 19 g
- fat
- 8 g
- carbs
- 61 g
- sugar
- 7 g
- fibre
- 11 g
From USDA FoodData Central, raw weights — a planning guide, not a label; a few values use a close stand-in.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes