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Red Lentil, Carrot, & Cumin Soup

Dehydrated red lentil, carrot & cumin soup, perfect for a quick lunch or simple supper on a backpacking trip.


  • 1/2 Tbsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp olive oil
  • 600 g carrots and roughly chopped
  • 140 g split red lentils
  • 1 litre vegetable stock


At home:

  • Heat a large pot on medium heat. Dry-fry the cumin seeds and chilli flakes for a minute or two, until they start to release their aromas.
  • Add 2 tbsp olive oil along with the carrots carrots and fry for a few minutes.
  • Add the red lentils and vegetable stock to the pot and bring to the boil.
  • Simmer for 15 mins until the lentils have swollen and softened.
  • Whizz the soup with a stick blender or in a food processor until smooth.
  • Check seasoning and add more salt or chilli flakes.
  • Let the soup come to room temperature.
  • Spread the soup puree on dehydrator trays covered with non-stick sheets or parchment paper.
  • Dehydrate at 130°F/ 55°C for 4-6 hours or until completely dry and crumbly. (Check it from time to time to see if it's done.)
  • Let cool to room temperature, then grind the dehydrated soup into a powder using a blender or food processor.
  • Divide into two individual portions and pack them in zip lock bags. Store in a dark, cool place.

On the trail:

  • Boil 500ml water per portion of soup.
  • Add the dehydrated soup to the water and simmer for a minute or two, stirring most of the time. The soup should rehydrate reasonably quickly.
  • Garnish with more chilli flakes if you'd like. Enjoy with flatbread, sourdough, or oat cakes.


Nutrition information (per serving): 250 Calories; 8g Fat; 36g Carbohydrates; 10g Protein