Carrot and Lentil Soup
This carrot and lentil soup is the bowl of orange, velvety comfort I reach for the second the weather turns cool. It's built from humble pantry staples, red lentils, sweet carrots, a handful of warm spices, but it tastes like something you'd order at a cozy little cafe. Give it thirty five minutes and one pot, and you'll have a creamy, nourishing meal that costs pennies and tastes like a hug.
Equipment
- Large Dutch oven Or heavy bottomed soup pot
- Cutting board
- Sharp chef's knife
- Wooden spoon
- Immersion blender Or countertop blender (optional)
- Measuring cups
- Measuring spoons
- Ladle
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion about 1.5 cups or 200g, diced
- 3 cloves garlic minced
- 1.5 pounds carrots about 680g, peeled and sliced
- 1 cup red lentils rinsed
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 0.5 teaspoon ground ginger
- 6 cups vegetable broth about 1.4 liters
- 1 tablespoon lemon juice
- salt to taste
- black pepper to taste
For Serving/Garnish
- fresh parsley or cilantro chopped, for garnish
- plain yogurt or coconut milk for swirling on top (optional)
Instructions
- Set your Dutch oven over medium heat and add olive oil. Once shimmering, add diced onion and cook for 4-5 minutes, stirring occasionally, until soft and translucent. Add minced garlic and cook for 30-60 seconds until fragrant.
- Add sliced carrots to the pot and stir well to coat. Cook for about 5 minutes, stirring occasionally, until they begin to soften slightly on the edges.
- Sprinkle cumin, turmeric, and ginger directly over the carrots and onions. Stir constantly for about 30 seconds to toast the spices in the residual oil.
- Pour in the rinsed red lentils and vegetable broth. Stir everything together, scraping up any browned bits from the bottom. Increase heat and bring to a gentle boil.
- Once boiling, reduce heat to low and partially cover with a lid. Simmer for 20-25 minutes, stirring occasionally, until carrots are fork-tender and lentils have broken down completely.
- Remove pot from heat and use an immersion blender to purée the soup directly in the pot until smooth and creamy. If using a countertop blender, work in small batches with the lid vented.
- Stir in lemon juice and season with salt and pepper to taste. If soup is too thick, thin with extra broth or water to reach desired consistency.
- Ladle into bowls and top with a swirl of yogurt or coconut milk, a sprinkle of fresh herbs, and an extra crack of black pepper if desired.
Notes
- Cut carrots evenly to ensure they cook at the same rate.
- Don't skip blooming the spices in oil—it makes a real difference in depth of flavor.
- Rinse lentils thoroughly to remove excess starch and any tiny debris.
- Add broth gradually at the end to control the final thickness of the soup.
- Lemon juice brightens the flavor and prevents the soup from tasting flat or overly sweet.
- Taste before serving and adjust seasoning, as lentil and broth saltiness varies.
- For a coconut curry version, stir in a can of coconut milk and a tablespoon of curry powder.
- For a spicy kick, add cayenne pepper or diced jalapeño with the onions.
- Store in the refrigerator for up to 5 days or freeze individual portions for up to 3 months.
- Reheat gently on the stovetop or microwave, adding a splash of broth if it's too thick.
Nutrition
Serving: 1servingCalories: 210kcalCarbohydrates: 32gProtein: 11gFat: 5gSaturated Fat: 0.7gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 3.2gSodium: 480mgPotassium: 520mgFiber: 9gSugar: 10gVitamin A: 220IUVitamin C: 10mgCalcium: 6mgIron: 12mg
Tried this recipe?Let us know how it was!