Go Back
–+ servings
Spiced Carrot and Lentil Soup

Savory Spiced Carrot and Lentil Soup for Cozy Days

Enjoy this Spiced Carrot and Lentil Soup, a cozy vegan delight packed with flavor and nutrition.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soups
Cuisine: Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive oil Substitution: Coconut oil or avocado oil can be used.
  • 1 medium Onion Substitution: Red onion or shallots can provide a milder flavor.
  • 3 cloves Garlic Substitution: Use ¼ teaspoon garlic powder per clove.
  • 1 tablespoon Fresh ginger Substitution: ½ teaspoon ginger powder per teaspoon of minced ginger.
For the Spices
  • 1 teaspoon Ground cumin
  • 1 teaspoon Ground coriander
  • 1 teaspoon Smoked paprika
  • ½ teaspoon Ground turmeric
  • to taste Red chili flakes Adjust to taste or omit for a milder dish.
For the Main Ingredients
  • 1 cup Tomato puree Substitution: Canned crushed tomatoes or tomato sauce can be used.
  • 3 medium Carrots Substitution: Sweet potatoes, butternut squash, or parsnips can be used.
  • 1 cup Red lentils Cook quickly and break down for creaminess.
  • 4 cups Vegetable broth Serves as the soup base.
For Seasoning and Garnishing
  • to taste Salt
  • to taste Pepper
  • optional Fresh cilantro Optional garnish for a burst of freshness.

Equipment

  • Large Pot
  • immersion blender

Method
 

Cooking Steps
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat for about 1 minute. Add 1 chopped onion and sauté for 5-7 minutes until it becomes soft and translucent.
  2. Stir in 3 minced garlic cloves and 1 tablespoon of freshly grated ginger. Cook for an additional 1-2 minutes until fragrant.
  3. Sprinkle in 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1 teaspoon smoked paprika, and ½ teaspoon ground turmeric, along with a pinch of red chili flakes. Cook for 1-2 minutes.
  4. Pour in 1 cup of tomato puree, stirring well to combine. Cook for an additional minute to thicken.
  5. Add 3 chopped carrots to the pot and sauté for 2-3 minutes until they soften slightly.
  6. Incorporate 1 cup of rinsed red lentils and 4 cups of vegetable broth. Bring to a boil, then reduce to a simmer and cook for 25-30 minutes.
  7. Using an immersion blender, puree the soup to your desired consistency for about 1-2 minutes. Season with salt and pepper.
  8. Ladle the soup into bowls and garnish with fresh cilantro if desired.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 12000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Adjust spice levels based on family preferences and consider adding lemon juice before serving for enhanced flavor. Store in an airtight container for up to 5 days in the fridge or freeze for up to 3 months.

Tried this recipe?

Let us know how it was!