Description
Spiced Carrot and Lentil Soup is a warm, comforting, and nourishing dish that combines the natural sweetness of fresh carrots with the creamy texture and protein-rich qualities of red lentils. Enhanced with a fragrant blend of cumin, coriander, turmeric, and paprika, this hearty soup is simple to prepare with affordable ingredients and perfect for cozy meals throughout the year. It’s naturally vegan and gluten-free, making it suitable for a wide range of diets.
Ingredients
Scale
Vegetables and Aromatics
- 4–5 medium fresh carrots, peeled and chopped
- 1 medium onion, finely chopped
- 2–3 garlic cloves, minced
Lentils
- 1 cup red lentils, rinsed thoroughly
Spices
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1 teaspoon paprika
Liquids and Oils
- 4 cups vegetable broth
- 2 tablespoons olive oil
- Juice of 1 lemon (about 1–2 tablespoons)
Optional Garnishes
- Fresh parsley or cilantro, chopped
- Yogurt or coconut cream
- Toasted pumpkin seeds
- Chili oil
Instructions
- Prepare the Vegetables: Start by peeling and chopping the carrots into small pieces. Finely chop the onion and mince the garlic so they release maximum flavor when cooked.
- Sauté Aromatics and Spices: Heat olive oil in a large pot over medium heat. Add the onion and cook until translucent. Then stir in the garlic, cumin, coriander, turmeric, and paprika, cooking for about a minute until fragrant.
- Add Carrots, Lentils, and Broth: Pour in the chopped carrots and rinsed red lentils. Mix everything well, then add the vegetable broth and bring to a boil before reducing heat to simmer.
- Simmer Until Tender: Let the soup cook gently for 20-25 minutes, or until the carrots and lentils are soft and fully cooked.
- Blend and Adjust Seasoning: Use an immersion blender to partially or fully puree the soup, depending on your texture preference. Stir in fresh lemon juice and season with salt and pepper to taste.
Notes
- Use Fresh Spices: Ground spices lose their potency over time; fresh ones will give you the best flavor.
- Don’t Overblend: Keep some texture by blending only part of the soup for an interesting mouthfeel.
- Rinse Lentils Thoroughly: This removes dust or debris and prevents bitterness.
- Layer Flavors: Toast spices briefly before adding liquids to release maximum aroma.
- Adjust Broth Thickness: Add more broth if you prefer a thinner soup or simmer longer for a thicker consistency.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 6g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: spiced carrot soup, lentil soup, vegan soup, gluten free soup, easy soup recipe, healthy soup, carrot lentil soup, cozy soup, vegetarian soup